2 min read

Buckwheat Groats with Roasted Mushrooms

Overhead shot of Buckwheat Groats with Roasted Mushrooms plated appetizingly in a baking tray
PrebioticHigh-FiberVeganGluten-Free
Prep Time10 min
Cook Time25 min
Total Time35 min
Servings3

Despite the name, buckwheat has nothing to do with wheat, and that's exactly why it earns a spot here: a naturally gluten-free seed packed with resistant starch, paired with mushrooms roasted until deeply browned for a plate that eats like comfort food. If you like buckwheat's chew, our Buckwheat and Roasted Vegetable Bowl puts it to work again, and Roasted Jerusalem Artichokes with Lemon makes a great side.

Ingredients

  • 1 cup raw buckwheat groats, rinsed
  • 2 cups vegetable broth
  • 1 lb mixed mushrooms (cremini, shiitake, oyster), sliced
  • 2 tbsp olive oil, divided
  • 3 cloves garlic, minced
  • 1 shallot, thinly sliced
  • 1 tbsp soy sauce or tamari
  • 1 tbsp fresh thyme leaves
  • 2 tbsp chopped parsley
  • Salt and black pepper, to taste

Instructions

  1. Preheat the oven to 425°F.
  2. Toast the buckwheat groats in a dry pot over medium heat for 2-3 minutes, stirring, until fragrant.
  3. Add the vegetable broth, bring to a boil, then reduce heat, cover, and simmer for 12-15 minutes until tender.
  4. Meanwhile, toss the mushrooms with 1 tbsp olive oil, salt, and pepper on a baking sheet.
  5. Roast the mushrooms for 18-20 minutes, stirring once, until browned and slightly crisp at the edges.
  6. In a skillet, heat the remaining olive oil and sauté the shallot and garlic over medium heat for 2 minutes.
  7. Add the roasted mushrooms, soy sauce, and thyme to the skillet and toss to combine.
  8. Fluff the buckwheat with a fork and fold in the mushroom mixture, finishing with fresh parsley.

Nutrition Facts (per serving)

Calories 290
Total fat 10g
Total carbohydrates 42g
Dietary fiber 6g
Protein 11g
Sodium 430mg

Why This Is Good for Your Gut

Cooked and cooled buckwheat develops resistant starch that resists breakdown in the small intestine and reaches the colon intact, where it ferments into butyrate, a short-chain fatty acid that feeds colon cells directly. Mushrooms add beta-glucans and chitin fiber that support Bacteroides populations, and their umami compounds come from the same fermentation-adjacent glutamates found in miso and soy sauce.

A gluten-free seed doing more heavy lifting than most whole grains manage.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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