Buckwheat is a bit of an unsung hero in gut-health circles, gluten-free despite the name, and rich in resistant starch and rutin, a polyphenol your gut bacteria can put to work. Piled with roasted vegetables and a bright dressing, this bowl brings real plant diversity to your plate, which research keeps pointing to as one of the best things you can do for your microbiome.
Ingredients
- 1 cup buckwheat groats, rinsed
- 1 red onion, cut into wedges
- 1 zucchini, cubed
- 1 cup cherry tomatoes
- 1 cup broccoli florets
- 3 tbsp olive oil
- 1 tsp smoked paprika
- Salt and pepper
- Dressing: 3 tbsp tahini, 2 tbsp lemon juice, 1 garlic clove grated, 3-4 tbsp warm water, salt
Instructions
- Preheat oven to 210C. Toss onion, zucchini, tomatoes, and broccoli with 2 tbsp olive oil, paprika, salt, and pepper. Roast 25-30 minutes until tender and charred at the edges.
- Meanwhile, cook buckwheat: toast in a dry pot for 1-2 minutes, then add 2 cups water and a pinch of salt. Simmer covered for 12-15 minutes until tender. Fluff with a fork.
- Whisk tahini dressing ingredients together, adding warm water until pourable.
- Divide buckwheat between bowls. Top with roasted vegetables. Drizzle generously with tahini dressing.
Nutrition Facts (per serving)
| Calories | 320 |
| Total fat | 16g |
| Total carbohydrates | 38g |
| Dietary fiber | 8g |
| Protein | 9g |
| Sodium | 210mg |
Why This Is Good for Your Gut
Buckwheat provides resistant starch and rutin, a polyphenol metabolized by gut bacteria into beneficial compounds. The mix of roasted vegetables contributes multiple distinct fiber types, supporting the plant diversity research links to a healthier microbiome. Tahini's lignans add further gut-supportive compounds.
Swap in whatever vegetables you have around. The more variety across the week, the better your gut bacteria like it.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.