Buckwheat Bake Vegetarian
Indulge in the wholesome comfort of this Buckwheat Bake Vegetarian, a hearty and nutrient-packed dish that's perfect for any time of day. Featuring fluffy buckwheat groats, a vibrant medley of sautéed vegetables—including zucchini, red bell pepper, and spinach—and a rich blend of cheddar and Parmesan cheese, this recipe delivers on both flavor and nutrition. Seasoned with aromatic oregano and thyme, and bound together with eggs and milk, this savory bake is a protein-rich, gluten-free option that's perfect for breakfast, brunch, or dinner. Easy to prepare and beautifully baked to golden perfection, it’s a crowd-pleasing dish that can be garnished with fresh parsley for a touch of color. Whether you're looking for a vegetarian meal that’s wholesome and satisfying or aiming to explore new ways to cook with buckwheat, this recipe is a must-try!
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Recipe Information
Ingredients
- 1 cup raw buckwheat groats
- 2 cups water
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 medium zucchini, diced
- 1 medium red bell pepper, diced
- 1 large carrot, shredded
- 2 cups baby spinach
- 3 eggs
- 1 cup milk (dairy or plant-based)
- 1 cup shredded cheddar cheese
- 0.25 cup Parmesan cheese, grated
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Preheat the oven to 375°F (190°C) and lightly grease a 9x13-inch baking dish.
Rinse the buckwheat groats under cold water using a fine mesh strainer. Place them in a medium saucepan with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 10-12 minutes until the water is absorbed. Remove from heat, fluff with a fork, and set aside.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until softened. Stir in the minced garlic and cook for an additional 1 minute.
Add the diced zucchini, red bell pepper, and shredded carrot to the skillet. Cook for 5-6 minutes until the vegetables are softened, stirring occasionally. Add the baby spinach and cook for 1-2 minutes until wilted. Remove from heat.
In a large mixing bowl, whisk together the eggs, milk, salt, black pepper, dried oregano, and dried thyme. Stir in the cooked buckwheat, sautéed vegetables, and shredded cheddar cheese.
Pour the mixture into the prepared baking dish and spread it out evenly. Sprinkle the grated Parmesan cheese on top.
Bake in the preheated oven for 35-40 minutes, or until the top is golden brown and the bake is set in the center.
Remove the buckwheat bake from the oven and let it cool for 5-10 minutes before slicing. Garnish with fresh parsley, if desired, and serve warm.
Nutrition Facts
Calories |
1859 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 96.6 g | 124% | |
| Saturated Fat | 41.7 g | 208% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 719 mg | 240% | |
| Sodium | 3921 mg | 170% | |
| Total Carbohydrate | 173.0 g | 63% | |
| Dietary Fiber | 28.3 g | 101% | |
| Total Sugars | 33.1 g | ||
| Protein | 92.5 g | 185% | |
| Vitamin D | 5.6 mcg | 28% | |
| Calcium | 1687 mg | 130% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 2747 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
