Fuel your morning with this delicious Mushroom and Kale Buckwheat Bowl, a perfect healthy breakfast bowl option. It’s packed with nutrients and flavor, making it a great start to any day. You’ll love how easy and satisfying this dish is to prepare.
Key Ingredients & Substitutions:
- Buckwheat groats: You can use quinoa or steel-cut oats for a different texture.
- Mushrooms: Any type works, like cremini, shiitake, or button mushrooms.
- Kale: Spinach or Swiss chard are excellent leafy green alternatives.
- Nutritional yeast: Adds a cheesy flavor; skip if unavailable.
- Vegetable broth: Water can be used in a pinch, but broth adds more flavor.
Ingredients:
- 1 cup buckwheat groats, rinsed
- 2 cups vegetable broth (or water)
- 1 tablespoon olive oil
- 8 ounces mushrooms, sliced
- 3 cups kale, stems removed and chopped
- 2 cloves garlic, minced
- 1 tablespoon nutritional yeast (optional)
- Salt and black pepper to taste
- Optional toppings: a sprinkle of red pepper flakes, chopped fresh parsley, or a dash of hot sauce
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 2
- Calories per serving: Approximately 350-400
- Tools Needed: Medium saucepan, large skillet
Step-by-Step Instructions:
1. Cook the Buckwheat
Combine the rinsed buckwheat groats and vegetable broth in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the liquid is absorbed and the buckwheat is tender. Fluff with a fork.
2. Sauté the Mushrooms
While the buckwheat cooks, heat olive oil in a large skillet over medium heat. Add the sliced mushrooms and cook for 5-7 minutes, stirring occasionally, until they are browned and tender.
3. Add Kale and Garlic
Stir in the minced garlic and chopped kale to the skillet with the mushrooms. Cook for another 3-5 minutes, until the kale has wilted and softened.
4. Combine and Season
Add the cooked buckwheat to the skillet with the mushrooms and kale. Stir in the nutritional yeast (if using), salt, and black pepper. Mix everything together until well combined and heated through.
5. Serve Your Healthy Breakfast Bowl
Divide the Mushroom and Kale Buckwheat Bowl into two servings. Top with your favorite optional garnishes and enjoy this nourishing healthy breakfast bowl.
Variation Ideas:
- Add a poached or fried egg on top for extra protein.
- Stir in some sun-dried tomatoes for a burst of savory flavor.
- Mix in cooked lentils or chickpeas for added fiber and protein.
- A sprinkle of toasted pumpkin seeds or sunflower seeds adds a nice crunch.
Storage Instructions:
Store any leftover Mushroom and Kale Buckwheat Bowl in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or on the stovetop with a splash of water or broth to prevent drying out.
Frequently Asked Questions (FAQ):
Can I prepare this healthy breakfast bowl ahead of time?
Yes, you can cook the buckwheat and sauté the vegetables a day in advance. Store them separately and combine and reheat just before serving.
Is buckwheat gluten-free?
Yes, buckwheat is naturally gluten-free, making this a great option for those with gluten sensitivities.
What other vegetables can I add to this breakfast bowl?
Feel free to add bell peppers, onions, or zucchini for more variety and nutrients.
Can I make this recipe vegan?
Yes, this Mushroom and Kale Buckwheat Bowl recipe is naturally vegan as written.
How can I make this dish spicier?
Add a pinch of red pepper flakes with the garlic or a dash of your favorite hot sauce at the end.
What if I don’t have nutritional yeast?
You can omit it; the dish will still be flavorful. Nutritional yeast primarily adds a subtle cheesy, umami note.
