Fall, Uncategorized

Buckwheat Stir Fry with Kale, Peppers, and Artichokes

Buckwheat Stir Fry Recipe with cooked roasted buckwheat groats, kale, pepper, marinated artichokes and optional feta cheese for a healthy 30 minute dinner.

  • Prep Time: 10 minutes, Cook Time: 18 minutes
  • Yield: 8 servings


  • 1 1/2 cups roasted buckwheat groats, uncooked
  • 3 cups water
  • ⅛ tsp. Pinch of salt

Stir fry:

  • 1 bunch kale, ribs removed & finely chopped
  • 4 large garlic cloves, minced
  • 4 large bell peppers, cut into strips
  • 2 cups marinated artichoke hearts, drained & chopped
  • ¼ cup cooking oil, divided
  • 1 tsp salt, divided
  • 1/2 cup parsley, finely chopped
  • 1/2 cup basil, finely chopped

Foolproof buckwheat cooking method:

  1. In a medium pot, add buckwheat; rinse and drain with cold water a few times. Add 3 cups water and a pinch of salt. Cover and bring to a boil. Reduce heat to low and cook for 15 minutes. Do not open the lid. Remove from heat, let stand for 3 minutes and fluff with a fork.

Stir fry:

  1. In the meanwhile, preheat wok or skillet on medium heat and swirl 1 tbsp of oil to coat. Add garlic and sauté for 10 seconds. Add kale and 1/4 tsp salt; sauté until shrunk in half, stirring occasionally. Transfer to a medium bowl.
  2. Return wok to high heat and swirl 1 tbsp of oil. Add peppers and 1/4 tsp salt; sauté until golden brown, stirring occasionally. Transfer to a bowl with kale.
  3. Reduce heat to low and add remaining 2 tbsp of oil. Add cooked buckwheat and briefly stir it to coat in oil. Turn off heat. Add previously cooked kale and peppers, artichoke hearts, parsley, basil and remaining 1/2 tsp salt. Stir gently and serve warm.  
  4. Store: Refrigerate for up to 4 days.


Adapted from ifoodreal.com

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