Buckwheat Breakfast Bowl with Garlicky Lemon Tahini Dressing
I’m a creature of habit. I pretty much only stray from my daily eggs and english muffin breakfast on the weekend, in which case I’m making my classic Banana Belgium Waffles recipe.
It’s been that way for a while now, and I’m perfectly happy with it.
Recently though, I’d seen a bunch of savory breakfast bowl recipes cropping up on menus around town, packed with hearty grains and oozing with golden egg yolks, and my tastebuds were tempted to try something new.
I decided I’d experiment using a grain I’ve been curious about for a while now: buckwheat.
Despite the name, buckwheat doesn’t actually contain wheat — it’s a seed. It’s a great option for people who are gluten-free.
The buckwheat groats have a chewy, oatmeal-like consistency when cooked, making them perfect for a breakfast dish. These small triangular seeds are also packed full of nutrients, with only about 160 calories, 6 grams of protein, and 5 grams of fiber per cup (1/4 C. uncooked).
I was so delighted with how the buckwheat breakfast bowl turned out, that actually ended up making it twice.
The first time, I used green beans leftover from Thanksgiving.
The second time, I ditched the beans, but kept the seasonal theme with roasted sweet potato and a garlicky lemon tahini sauce.
The smooth, nutty sauce was the perfect topping for the salty and sweet flavors of the bowl.
In both bowls, I included shredded carrots and brussels sprouts to up the vitamin ante, and fresh lemon thyme for a final sprinkling of seasoning.
In the first bowl, I left these two veggies raw. In the second, I sautéed them for a bit.
The method of preparation is up to you, but I think the sautéed version turned out a bit tastier.
Last — but first in terms of importance in my book — is the egg, the crowning golden glory. It just wouldn’t be breakfast (for me) without it.*
This bowl is completed with an over-easy yolk, dripping gloriously onto the hearty grains.
- ½ C. Buckwheat Groats, cooked
- 1 Sweet Potato
- 1 C. Green Beans, trimmed
- 2 tsp. Oil (olive, avocado, algae)
- ½ C. Brussels Sprouts
- 1 Carrot
- 2 Eggs
- Salt + Pepper to taste
- ¼ C. Greek Yogurt, nonfat
- 1 T. Tahini
- ½ Lemon, juiced
- 2 T. Water
- 1 Garlic Clove
- ¼ tsp. Salt
- 1 T. Lemon Thyme
- Cook buckwheat groats according to directions. I combined ½ C. groats with 1 C. water and brought to a boil, then reduced to simmer, covered for 15 minutes.
- Wash and dice sweet potato, skin on. Wash and trim ends off green beans.* Toss with 2 tsp. oil, sprinkle with salt and pepper, and roast on a baking sheet with parchment paper at 400 degrees for 25 minutes.
- Shred carrot and brussels sprouts either by hand or using a food processor.**
- Prepare dressing by combining all ingredients except thyme together in a food processor - or stir together by hand, and make sure to mince garlic very finely. Stir in thyme.
- Assemble bowls. Layer buckwheat, then roasted vegetables, then shredded raw (or sautéed) vegetables. Drizzle with dressing.
- Cook two eggs, over easy, and top bowl.
- Add salt and pepper to taste and additional thyme for garnish.
**Option to saute brussels sprouts with a little oil for 2-3 minutes or to use them raw.
If you’re vegan, by all means, skip the egg. The bowl is absolutely delicious without it as well.
I only insist that you do not skip the sauce – it is everything.
If you try the recipe, let me know which you like better — the raw veggie version or the sautéed sprouts!
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