One Pot Buckwheat with Mushrooms
If there’s one kind of recipe I’ll never get tired of, it’s the one-pot wonder. The kind of meal where everything comes together in a single pan, flavours deepen naturally, and cleanup stays blissfully minimal. This one pot buckwheat with mushrooms is exactly that kind of recipe — humble, hearty, and deeply satisfying.
This dish is built on simple pantry staples: buckwheat, mushrooms, beans, and aromatics. Nothing fancy, nothing complicated — yet the result is rich, savoury, and wonderfully comforting. It’s the sort of meal you can make on a weeknight when energy is low, but still feel genuinely nourished when you sit down to eat.
Buckwheat often gets overlooked, but it’s such a fantastic ingredient to cook with. It’s naturally gluten-free, quick to cook, and has a slightly nutty flavour that pairs beautifully with earthy mushrooms. Add kidney beans for protein, garlic for depth, and a splash of soy sauce for umami, and you’ve got a dish that feels far more indulgent than the ingredient list suggests.
Why you’ll love this one pot buckwheat with mushrooms
There’s a lot to love about this recipe, but here are a few reasons it deserves a regular spot in your rotation:
- One pot, minimal effort – everything cooks in a single pan, making it perfect for busy days.
- Naturally vegan and gluten-free – no swaps needed.
- Budget-friendly – made with affordable, everyday ingredients.
- Hearty and filling – thanks to buckwheat and kidney beans.
- Meal-prep friendly – it stores and reheats beautifully.
- Customisable – easy to adapt with whatever vegetables or spices you have on hand.
It’s the kind of recipe that proves simple food can still be deeply comforting and full of flavour.
What is buckwheat?
Despite its name, buckwheat is not related to wheat at all. It’s actually a seed, making it naturally gluten-free and suitable for those avoiding wheat or gluten. Buckwheat is commonly used in Eastern European, Russian, and Asian cuisines, and it has a slightly nutty, earthy taste that works especially well in savoury dishes.
Nutritionally, buckwheat is a powerhouse. It’s rich in plant-based protein, fibre, magnesium, and antioxidants. It also cooks relatively quickly, which makes it ideal for weeknight meals like this one.
For this recipe, you’ll want toasted buckwheat groats, not toasted kasha. Toasted buckwheat flavours beautifully and cooks up fast.
Ingredients you’ll need
This recipe keeps things beautifully simple. Here’s what goes into the pot:
- Olive oil – for sautéing and building flavour
- Onion – adds sweetness and depth
- Carrot – brings subtle sweetness and colour
- Mushrooms – earthy, savoury, and deeply satisfying
- Garlic – essential for flavour
- Salt & black pepper – to season
- Red kidney beans – for protein and heartiness
- Soy sauce – adds umami and savoury richness
- Buckwheat – the star of the dish
- Water – for cooking the buckwheat
- Fresh parsley – for a bright, fresh finish
Variations and substitutions
This one pot buckwheat with mushrooms is incredibly flexible. Here are some easy ways to switch it up:
- Swap the beans – chickpeas, white beans, or lentils all work well.
- Add greens – stir in spinach or kale at the end for extra nutrients.
- Change the herbs – dill, thyme, or chives are lovely alternatives to parsley.
- Make it spicy – add chilli flakes or a pinch of smoked paprika.
- Use tamari instead of soy sauce for a gluten-free option.
How to serve this dish
This buckwheat dish is satisfying enough to enjoy on its own, but it also pairs well with:
- A crisp green salad
- Steamed or roasted vegetables
- Pickled cucumbers or sauerkraut for contrast
- A dollop of vegan yoghurt or tahini sauce
It’s versatile enough to work as a main meal or a hearty side.
Storage and meal prep
This recipe is ideal for meal prep:
- Fridge: Store in an airtight container for up to 4–5 days.
- Reheating: Reheat gently on the stove or in the microwave with a splash of water.
- Freezing: It can be frozen, but the texture of the buckwheat may soften slightly after thawing.
Frequently Asked Questions
Is buckwheat gluten-free?
Yes! Buckwheat is naturally gluten-free and safe for people with gluten intolerance or coeliac disease, as long as it’s not cross-contaminated during processing.
Can I use raw buckwheat ?
You can, but the flavour and texture will be different. Toasted buckwheat has a stronger, nuttier taste.
What mushrooms work best?
Button mushrooms, cremini, or chestnut mushrooms all work well. You can also mix in wild mushrooms for extra depth.
Can I make this oil-free?
Yes. Simply sauté the onion and carrot in a splash of water or vegetable broth instead of olive oil.
Can I add more vegetables?
Absolutely. Bell peppers, zucchini, or peas are all great additions.
How do I prevent mushy buckwheat?
Measure your liquid carefully and avoid overcooking. Letting the dish rest after cooking also helps the texture.
Is this recipe good for meal prep?
Very much so. It keeps well, reheats easily, and the flavours improve over time.
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One Pot Buckwheat with Mushrooms
Ingredients
- 1 tbsp olive oil
- 1 onion chopped
- 1 carrot grated
- 1½ cups mushrooms chopped
- 3 garlic cloves minced
- Salt to taste
- 1 can red kidney beans drained and rinsed
- ½ tsp black pepper
- 1 tbsp soy sauce or tamari for gluten-free
- 1 cup toasted buckwheat groats
- 2 cups water
- Fresh parsley to serve
Instructions
- Heat the olive oil in a large pan over medium heat. Add the onion and grated carrot and sauté for 3–4 minutes, until softened.
- Add the mushrooms and garlic. Cook for another 5 minutes, stirring occasionally, until the mushrooms release their moisture. Season lightly with salt.
- Stir in the kidney beans, black pepper, soy sauce, buckwheat, and water.
- Reduce the heat to low, cover with a lid, and simmer for 10–15 minutes, until the buckwheat is tender and the water is absorbed.
- Turn off the heat and let the dish rest, covered, for 5 minutes.
- Fluff gently with a fork and serve topped with fresh parsley.
