For those who want to minimize the effort involved in cooking, roasted veggies are (almost) always a good choice. You chop up some veggies, season them well, and then let the oven do most of the work. This is also true for these Buckwheat Bowls with Oven Veggies. A simple dish that’s quite easy to prepare – perfect for a relaxed evening after work. Well and it’s kind of healthy too!
We truly enjoy cooking here, but after work, we’re often just exhausted. If preparing dinner takes less time, everyone’s happy! Not only for the person standing in the kitchen working, but also for the person on the couch waiting for dinner – everything should be ready as quickly as possible, right?
Anyway. If no one really feels like cooking, roasted veggies are always a suitable option. Clever people have already chopped up a small supply of veggies and frozen it. Everyone else has to quickly get to work and prepare some vegetables. In most cases, it’s not rocket science and can be done in no time. A little oil and a few spices, and the »heroes« of the dish can go straight into the oven and sizzle away. It’s really that simple. Every single time.
As a diabetic, I always have to be a bit careful with rice and pasta in the evening, so we chose buckwheat as a side dish for these bowls here. Buckwheat has a fairly low glycemic index and is therefore simply better suited for someone like me (the diabetic). The goal is to keep blood sugar levels as stable as possible and avoid spikes, and buckwheat does a pretty good job here. With rice or pasta, my blood sugar rises quite sharply in the evening and often stays relatively elevated overnight… something you definitely don’t want as a diabetic (with type 2 diabetes).
Buckwheat is also said to influence insulin sensitivity and can even help lower your blood sugar… As a diabetic, you pay attention to claims like that. At least I do. What’s ideal for me here is also good for everyone else, I’d say. A diet high in sugar and carbohydrates will eventually lead almost everyone to reach a point where their pancreas thinks, »Should I keep churning out so much insulin to keep the blood sugar stable, or should I just scale back and let things slide?« Because that’s what can happen. And when that happens, most people run into problems. It’s not so unusual as we age, but in my case, for example, my pancreas gave up a bit too early… you could say.
Anyway, using carbohydrates and sugar a little less and eating more fiber has certainly never hurt anyone. And nobody’s saying you have to give up anything completely…
I’m babbling. Again. Roasted veggies and buckwheat definitely fall into the »healthier food« category and should therefore be on the menu from time to time. Provided, of course, that you actually like buckwheat. If you don’t like the nutty flavor, then of course you shouldn’t force it. Personally, I like it. You also need to season the buckwheat well so it doesn’t taste bland. Just a little tip. A bit of veggie broth powder works quite well for that.
Oh, and only stir the buckwheat very gently while it’s soaking. Otherwise you’ll quickly end up with a sticky mess. I learned that the first time I prepared buckwheat and, of course, I did it wrong. The buckwheat is still edible and not spoiled, but there are certainly better ways to enjoy it.
If you have a package of buckwheat sitting in your cupboard because of this recipe (or any other reason) and aren’t quite sure what else you can do with it… We have some more recipes for you. You could also make a delicious soup with buckwheat, for example. Our (vegan) Buckwheat Veggie Soup is really tasty and quite easy to prepare. I can also recommend our simple (gluten-free) Buckwheat Bread with Seeds. Anyone who wants to incorporate more fiber into their diet will find exactly what they’re looking for with something like that.
INGREDIENTS / ZUTATEN
(4 servings)
For the roasted veggies:
1/2 Hokkaido pumpkin, chopped
7 oz. (200g) new potatoes, chopped
2 bell peppers (red or yellow), chopped
2 onions, in wedges
2-3 garlic cloves, chopped
3-4 tbsp. olive oil
2 tbsp. Za’atar*
1 tsp. chili flakes*
salt, pepper
For the buckwheat:
7 oz. (200g) buckwheat*
13.5 fl. oz. (400ml) water
1/8 tsp. veggie broth powder*
some chopped parsley (for decorations)
some sour cream for serving
(4 Personen)
Für das Ofengemüse:
1/2 Hokkaido Kürbis, in Stücken
200g Kartoffeln (Drillinge), in Stücken
2 Paprika (rot oder gelb), in Stücken
2 Zwiebeln, in Spalten
2-3 Knoblauchzehen, gehackt
3-4 EL Olivenöl
2 EL Za’atar*
1 TL Chiliflocken*
Salz, Pfeffer
Für den Buchweizen:
200g Buchweizen*
400ml Wasser
1/8 TL Gemüsebrühe-Pulver*
etwas gehackte Petersilie (Dekoration)
etwas Schmand zum Servieren
DIRECTIONS / ZUBEREITUNG
1. Preheat the oven to 180°C (350°F) fan-forced. Grease a baking sheet or roasting pan lightly, or line it with baking parchment.
2. Clean the pumpkin and remove any damaged skin, if necessary, and cut it into bite-sized pieces. Wash and dry the potatoes and cut them into small pieces – you don’t necessarily need to peel new potatoes. Remove the seeds from the bell peppers and cut them into pieces as well. Peel the onions and garlic, then cut the onions into wedges and roughly chop the garlic. Combine the veggies in a bowl, drizzle everything with oil, and season with Za’atar, chili flakes, salt, and pepper. Mix well, then transfer to the baking sheet or roasting pan and spread evenly. Roast the veggies in the preheated oven for about 30-40 minutes. The veggies should be cooked through and soft, but not mushy – depending on the size of the vegetables, the oven time may vary slightly.
3. While the veggies are cooking in the oven, prepare the buckwheat. Rinse the buckwheat thoroughly. Place it in a small pot along with the water and veggie broth powder. Bring to a boil. Then reduce the heat to low, cover the pot, and let the buckwheat swell for about 15 minutes. Similar to rice, do not stir the buckwheat while it swells.
4. Season the roasted veggies with a little more salt and pepper if desired, then divide them between bowls along with the cooked buckwheat. Sprinkle everything with chopped parsley and serve with a bit of sour cream (optional).
1. Den Ofen auf 180°C (350°F) Umluft vorheizen. Ein Backblech oder Fettpfanne bereitstellen und leicht einfetten oder mit Backpapier auslegen.
2. Den Kürbis säubern und beschädigte Stellen der Schale ggf. entfernen, dann in mundgerechte Stücke schneiden. Die Kartoffeln waschen und trocknen, dann in kleine Stücke schneiden – Drillinge muss man nicht unbedingt schälen. Die Paprikaschoten von den Innereien befreien und ebenfalls in Stücke schneiden. Als Letztes die Zwiebeln und den Knoblauch schälen und dann in Spalten schneiden bzw. grob hacken. Das Gemüse in einer Schüssel vermengen, mit dem Öl beträufeln und dann mit Za’atar, Chiliflocken, Salz und Pfeffer würzen. Alles gut durchmischen und dann auf das Blech bzw. die Fettpfanne geben und gleichmäßig verteilen. Das Gemüse im vorgeheizten Ofen für 30-40 Minuten anrösten. Das Gemüse soll durchgegart und weich sein, aber nicht matschig – je nachdem, wie groß die Gemüsestücke sind, kann die Zeit im Ofen hier etwas variieren.
3. Während das Gemüse im Ofen gart, den Buchweizen zubereiten. Dafür den Buchweizen einmal gründlich durchspülen. Zusammen mit dem Wasser und dem Gemüsebrühe-Pulver in einen kleinen Topf geben und dann einmal aufkochen lassen, dann die Hitzezufuhr auf die niedrigste Stufe stellen, den Topf mit einem Deckel schließen und den Buchweizen für etwa 15 Minuten quellen lassen. Ähnlich wie bei Reis, sollte man den Buchweizen beim Quellen nicht mehr rühren.
4. Das fertige Ofengemüse ggf. noch einmal mit etwas Salz und Pfeffer nachwürzen und dann zusammen mit dem gekochten Buchweizen auf Schüsseln verteilen. Alles mit etwas gehackter Petersilie bestreuen und mit etwas Schmand servieren (optional).
Craving more? Keep in touch on Facebook, Instagram and Pinterest for new post updates and more. You can also contact me with any questions or inquiries!
Here is a version of the recipe you can print easily.
Print
Buckwheat Bowls with Oven Veggies
- Prep Time: 00:20
- Cook Time: 00:40
- Total Time: 01:00
- Yield: 4 1x
- Category: Dinner
- Method: -
- Cuisine: International
- Diet: Vegetarian
Description
If you are not in the mood for pasta or rice – what about something like our buckwheat bowls with oven veggies for a change? They are delicious and healthy.
Ingredients
For the roasted veggies:
1/2 Hokkaido pumpkin, chopped
7 oz. (200g) new potatoes, chopped
2 bell peppers (red or yellow), chopped
2 onions, in wedges
2-3 garlic cloves, chopped
3-4 tbsp. olive oil
2 tbsp. Za’atar*
1 tsp. chili flakes*
salt, pepper
For the buckwheat:
7 oz. (200g) buckwheat*
13.5 fl. oz. (400ml) water
1/8 tsp. veggie broth powder*
some chopped parsley (for decorations)
some sour cream for serving
Instructions
1. Preheat the oven to 180°C (350°F) fan-forced. Grease a baking sheet or roasting pan lightly, or line it with baking parchment.
2. Clean the pumpkin and remove any damaged skin, if necessary, and cut it into bite-sized pieces. Wash and dry the potatoes and cut them into small pieces – you don’t necessarily need to peel new potatoes. Remove the seeds from the bell peppers and cut them into pieces as well. Peel the onions and garlic, then cut the onions into wedges and roughly chop the garlic. Combine the veggies in a bowl, drizzle everything with oil, and season with Za’atar, chili flakes, salt, and pepper. Mix well, then transfer to the baking sheet or roasting pan and spread evenly. Roast the veggies in the preheated oven for about 30-40 minutes. The veggies should be cooked through and soft, but not mushy – depending on the size of the vegetables, the oven time may vary slightly.
3. While the veggies are cooking in the oven, prepare the buckwheat. Rinse the buckwheat thoroughly. Place it in a small pot along with the water and veggie broth powder. Bring to a boil. Then reduce the heat to low, cover the pot, and let the buckwheat swell for about 15 minutes. Similar to rice, do not stir the buckwheat while it swells.
4. Season the roasted veggies with a little more salt and pepper if desired, then divide them between bowls along with the cooked buckwheat. Sprinkle everything with chopped parsley and serve with a bit of sour cream (optional).
Notes
Let’s cook something amazing!
Links marked with an asterisk (*) are affiliate links (advertising/Werbung) to Amazon Germany. If you click on one of those links and buy something via this link, I will get a commission for that sale. The price of whatever you buy is not affected in any way by this.
