Stir Fry Veggie Buckwheat

09 Apr 2020
Stir Fry Veggie Buckwheat

This recipe was created by Sharon Conrad, our community cook at Wolves Lane. She's a Registered Associate Nutritionist and teaches cooking skills across London.


Serves 4

As shopping trips are to be kept to a minimum during the corona virus crisis, I like many have had a proper look at my store cupboard to see what’s lurking at the back and how can it nourish us. I have had a packet of buckwheat for ages that I just haven’t been inspired to use, partly because I know that many of my family are not convinced of its attributes.

Buckwheat is a complex carb that is filling and is digested more slowly by the body due to its fibre content. The slower release of energy will help regulate blood sugar (glucose) levels, the fibre is great for gut health plus, it’s gluten free, so suitable for those with coeliac disease or those intolerant to wheat (despite the name). 

Like other grains and cereals, it needs a lift. This recipe is simple and a good way to make your fresh veg go further. 



40g raisins or sultanas 

150g buckwheat 

1 tbsp rapeseed oil

1 large garlic clove, finely chopped

¼ tsp chilli flakes

1 tsp nigella or onion seeds

150g carrot, coarsely grated

200g white or savoy cabbage, grated

1 tsp salt

3 tbsp fresh coriander, roughly chopped 



Put the raisins or sultanas into a small bowl or cup and cover with boiling water. Leave to soak.


Bring a medium sized pan of water to the boil and add the buckwheat. Cook for approx. 10-12 minutes until just tender. Drain and spread out on to a plate. 


Heat the oil in a large frying pan or wok over a medium heat and add the chilli flakes and nigella or onion seeds. Stir fry for approx. 30 secs then add the garlic. Continue to stir until the garlic just begins to colour and then throw in the grated carrot and cabbage. Sprinkle over the salt and stir fry until the veg begin to soften, approx. 6-7 mins.


Add the cooked buckwheat to the pan together with the drained raisins and stir fry to thoroughly mix the contents and warm through. 


Check for seasoning and just before serving stir in the chopped coriander.

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