Sunny Buckwheat

Prep Time

10 minutes

Prep Notes

From a culinary perspective Buckwheat is considered a grain and packs a great punch of nutrition. Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. Buckwheat is also a good source of magnesium.

Experiment with seasonings here - you can add curry & cardamom for an Indian flair. Or even Italian herbs; garlic, parsley, basil, oregano.

Grains are extremely versatile - you can even turn this into a Mexican flair with cumin, chili powder, garlic, and even add some organic sweet corn and kidney beans. BE CREATIVE! and Have fun!

Cooking Time

20 minutes


4 servings


1 cup buckwheat or kasha
2 cups water
1/2 tsp sea salt
1 small handful of green beans, chopped 

1 yellow crookneck or patty pan squash, chopped (or favorite squash in season)

1/4 cup roasted sunflower seeds 



  1. Dry-roast buckwheat in a 350° F oven for 5-10 minutes or until it's nutty and golden brown. Shake the tray once or twice to make sure the grain is roasting evenly.
  2. Bring water to a boil.
  3. Slowly add the buckwheat and let the water return to a boil.
  4. Turn heat down and simmer.
  5. Add green beans and squash to the grain after it has cooked 10 minutes.
  6. Continue cooking 10 more minutes.
  7. Stir in sunflower seeds, fluff, and serve.


  • Try green zucchini or snow peas instead of green beans. Organic frozen green beans are available at Sprouts and keep well in the freezer
  • Try pumpkin or other seeds in place of sunflower seeds; flax, chia, sesame, or even favorite nuts as walnut or pecans