For those who want to minimize the effort involved in cooking, roasted veggies are (almost) always a good choice. You chop up some veggies, season them well, and then let the oven do most of the work. This is also true for these Buckwheat Bowls with Oven Veggies. A simple dish that’s quite easy to prepare – perfect for a relaxed evening after work. Well and it’s kind of healthy too!
We truly enjoy cooking here, but after work, we’re often just exhausted. If preparing dinner takes less time, everyone’s happy! Not only for the person standing in the kitchen working, but also for the person on the couch waiting for dinner – everything should be ready as quickly as possible, right?
Anyway. If no one really feels like cooking, roasted veggies are always a suitable option. Clever people have already chopped up a small supply of veggies and frozen it. Everyone else has to quickly get to work and prepare some vegetables. In most cases, it’s not rocket science and can be done in no time. A little oil and a few spices, and the “heroes” of the dish can go straight into the oven and sizzle away. It’s really that simple. Every single time.
As a diabetic, I always have to be a bit careful with rice and pasta in the evening, so we chose buckwheat as a side dish for these bowls here. Buckwheat has a fairly low glycemic index and is therefore simply better suited for someone like me (the diabetic). The goal is to keep blood sugar levels as stable as possible and avoid spikes, and buckwheat does a pretty good job here. With rice or pasta, my blood sugar rises quite sharply in the evening and often stays relatively elevated overnight… something you definitely don’t want as a diabetic (with type 2 diabetes).
Buckwheat is also said to influence insulin sensitivity and can even help lower your blood sugar… As a diabetic, you pay attention to claims like that. At least I do. What’s ideal for me here is also good for everyone else, I’d say. A diet high in sugar and carbohydrates will eventually lead almost everyone to reach a point where their pancreas thinks, “Should I keep churning out so much insulin to keep the blood sugar stable, or should I just scale back and let things slide?” Because that’s what can happen. And when that happens, most people run into problems. It’s not as unusual as we age, but in my case, for example, my pancreas gave up a bit too early… you could say.
Anyway, using carbohydrates and sugar a little less and eating more fiber has certainly never hurt anyone. And nobody’s saying you have to give up anything completely…
I’m babbling. Again. Roasted veggies and buckwheat definitely fall into the “healthier food” category and should therefore be on the menu from time to time. Provided, of course, that you actually like buckwheat. If you don’t like the nutty flavor, then of course you shouldn’t force it. Personally, I like it. You also need to season the buckwheat well so it doesn’t taste bland. Just a little tip. A bit of veggie broth powder works quite well for that.
Oh, and only stir the buckwheat very gently while it’s soaking. Otherwise you’ll quickly end up with a sticky mess. I learned that the first time I prepared buckwheat and, of course, I did it wrong. The buckwheat is still edible and not spoiled, but there are certainly better ways to enjoy it.
If you have a package of buckwheat sitting in your cupboard because of this recipe (or any other reason) and aren’t quite sure what else you can do with it… We have some more recipes for you. You could also make a delicious soup with buckwheat, for example. Our (vegan) Buckwheat Veggie Soup is really tasty and quite easy to prepare. I can also recommend our simple (gluten-free) Buckwheat Bread with Seeds. Anyone who wants to incorporate more fiber into their diet will find exactly what they’re looking for with something like that.
INGREDIENTS / INGREDIENTS
(4 servings)
For the roasted veggies:
1/2 Hokkaido pumpkin, chopped
7 oz. (200g) new potatoes, chopped
2 bell peppers (red or yellow), chopped
2 onions, in wedges
2-3 garlic cloves, chopped
3-4 tbsp. olive oil
2 tbsp. Za’atar*
1 tsp. chili flakes*
salt, pepper
For the buckwheat:
7 oz. (200g) buckwheat*
13.5 fl. oz. (400ml) water
1/8 tsp. veggie broth powder*
some chopped parsley (for decorations)
some sour cream for serving
(4 people)
For the oven vegetables:
1/2 Hokkaido pumpkin, cut into pieces
200g potatoes (triplets), cut into pieces
2 peppers (red or yellow), cut into pieces
2 onions, cut into wedges
2-3 cloves of garlic, minced
3-4 tbsp olive oil
2 tbsp za’atar*
1 tsp chili flakes*
Salt, pepper
For the buckwheat:
200g buckwheat*
400ml water
1/8 tsp vegetable broth powder*
some chopped parsley (decoration)
some sour cream to serve
DIRECTIONS / PREPARATION
1. Preheat the oven to 180°C (350°F) fan-forced. Grease a baking sheet or roasting pan lightly, or line it with baking parchment.
2. Clean the pumpkin and remove any damaged skin, if necessary, and cut it into bite-sized pieces. Wash and dry the potatoes and cut them into small pieces – you don’t necessarily need to peel new potatoes. Remove the seeds from the bell peppers and cut them into pieces as well. Peel the onions and garlic, then cut the onions into wedges and roughly chop the garlic. Combine the veggies in a bowl, drizzle everything with oil, and season with za’atar, chili flakes, salt, and pepper. Mix well, then transfer to the baking sheet or roasting pan and spread evenly. Roast the veggies in the preheated oven for about 30-40 minutes. The veggies should be cooked through and soft, but not mushy – depending on the size of the vegetables, the oven time may vary slightly.
3. While the veggies are cooking in the oven, prepare the buckwheat. Rinse the buckwheat thoroughly. Place it in a small pot along with the water and veggie broth powder. Bring to a boil. Then reduce the heat to low, cover the pot, and let the buckwheat swell for about 15 minutes. Similar to rice, do not stir the buckwheat while it swells.
4. Season the roasted veggies with a little more salt and pepper if desired, then divide them between bowls along with the cooked buckwheat. Sprinkle everything with chopped parsley and serve with a bit of sour cream (optional).
1. Preheat the oven to 180°C (350°F) fan. Prepare a baking tray or drip pan and lightly grease it or line it with baking paper.
2. Clean the pumpkin and remove any damaged areas of the peel, then cut into bite-sized pieces. Wash and dry the potatoes, then cut them into small pieces – you don’t necessarily have to peel triplets. Remove the innards from the peppers and also cut them into pieces. Finally, peel the onions and garlic and then cut them into wedges or chop them roughly. Mix the vegetables in a bowl, drizzle with the oil and then season with za’atar, chili flakes, salt and pepper. Mix everything well and then pour it onto the tray or drip pan and distribute it evenly. Roast the vegetables in the preheated oven for 30-40 minutes. The vegetables should be cooked through and soft, but not mushy – depending on how large the vegetable pieces are, the time in the oven can vary slightly.
3. While the vegetables are cooking in the oven, prepare the buckwheat. To do this, rinse the buckwheat thoroughly. Put together with the water and the vegetable stock powder in a small pot and then bring to the boil, then turn the heat to the lowest level, close the pot with a lid and Let the buckwheat soak for about 15 minutes. Similar to rice, you should not stir the buckwheat while it is soaking.
4. If necessary, season the finished oven vegetables again with a little salt and pepper and then distribute them into bowls together with the cooked buckwheat. Sprinkle everything with a little chopped parsley and serve with a little sour cream (optional).
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Here is a version of the recipe you can print easily.
Description
If you are not in the mood for pasta or rice – what about something like our buckwheat bowls with oven veggies for a change? They are delicious and healthy.
For the roasted veggies:
1/2 Hokkaido pumpkin, chopped
7 oz. (200g) new potatoes, chopped
2 bell peppers (red or yellow), chopped
2 onions, in wedges
2–3 garlic cloves, chopped
3–4 tbsp. olive oil
2 tbsp. Za’atar*
1 tsp. chili flakes*
salt, pepper
For the buckwheat:
7 oz. (200g) buckwheat*
13.5 fl. oz. (400ml) water
1/8 tsp. veggie broth powder*
some chopped parsley (for decorations)
some sour cream for serving
1. Preheat the oven to 180°C (350°F) fan-forced. Grease a baking sheet or roasting pan lightly, or line it with baking parchment.
2. Clean the pumpkin and remove any damaged skin, if necessary, and cut it into bite-sized pieces. Wash and dry the potatoes and cut them into small pieces – you don’t necessarily need to peel new potatoes. Remove the seeds from the bell peppers and cut them into pieces as well. Peel the onions and garlic, then cut the onions into wedges and roughly chop the garlic. Combine the veggies in a bowl, drizzle everything with oil, and season with za’atar, chili flakes, salt, and pepper. Mix well, then transfer to the baking sheet or roasting pan and spread evenly. Roast the veggies in the preheated oven for about 30-40 minutes. The veggies should be cooked through and soft, but not mushy – depending on the size of the vegetables, the oven time may vary slightly.
3. While the veggies are cooking in the oven, prepare the buckwheat. Rinse the buckwheat thoroughly. Place it in a small pot along with the water and veggie broth powder. Bring to a boil. Then reduce the heat to low, cover the pot, and let the buckwheat swell for about 15 minutes. Similar to rice, do not stir the buckwheat while it swells.
4. Season the roasted veggies with a little more salt and pepper if desired, then divide them between bowls along with the cooked buckwheat. Sprinkle everything with chopped parsley and serve with a bit of sour cream (optional).
Notes
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