buckwheat groats recipe

Gluten-Free. One-Pot.

Mediterranean Buckwheat Stew is entirely gluten-free and can be made in less than 30- minutes. The sauce is aromatic with garlic and mint, and a hint of lemon gives this dish that perfect freshness.

buckwheat stew

Mediterranean Buckwheat Stew

  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4 1x


  • 1/4 cup olive oil
  • 1/2 onion, finely chopped
  • 34 cloves garlic, finely chopped
  • salt & pepper
  • 1/2 tsp dried mint
  • 2 tbsp red pepper paste ((sweet not spicy))
  • 1/2 cup tomato sauce
  • 2 cans white beans (( about 2 cups ))
  • a couple of handfuls of spinach
  • 1/2 cup buckwheat groats
  • 1 tbsp lemon juice


  1. In a large pot over medium-high heat, add the olive oil, chopped onion, garlic, salt, and pepper, and saute until the onions have become a little brown around the edges and have softened.
  2. Next, add the dried mint and red pepper paste and cook for about 30 seconds or so. Just enough until you smell the aromatics of the dried mint.
  3. Add the tomato sauce and 12 oz of water. Stir in the white beans, and buckwheat groats and cook on medium-high heat for 20-minutes.
  4. After the stew has been simmering for 20-minutes, stir in the fresh spinach, and squeeze fresh lemon juice right into the pot. Enjoy right away.

  • Category: Appetizer, Main Course
  • Cuisine: Mediterranean