Kale Carrot Buckwheat Breakfast Bowl (Printable Version)
A nourishing buckwheat bowl with sautéed kale, sweet carrots, and a perfectly cooked egg for a wholesome morning meal.
# Ingredient List:
→ Grains
01 - 1/2 cup raw buckwheat groats
02 - 1 cup water
03 - 1/4 teaspoon sea salt
→ Vegetables
04 - 2 cups kale, stems removed and leaves chopped
05 - 1 large carrot, peeled and julienned or grated
06 - 1 small shallot, finely sliced
07 - 1 clove garlic, minced
→ Protein
08 - 2 large eggs
→ Seasonings & Oils
09 - 1 tablespoon olive oil
10 - 1/4 teaspoon freshly ground black pepper
11 - 1/4 teaspoon smoked paprika
12 - 1/2 teaspoon soy sauce or tamari (for gluten-free option)
13 - Pinch of chili flakes
→ Garnishes
14 - 1 tablespoon toasted pumpkin seeds or sunflower seeds
15 - 1 tablespoon fresh parsley or chives, chopped
# How to Make It:
01 - Rinse buckwheat groats thoroughly under cold water. Combine with 1 cup water and 1/4 teaspoon sea salt in a medium saucepan. Bring to a rolling boil, then reduce heat to low, cover, and simmer for 10–12 minutes until groats are tender. Drain any remaining liquid and set aside.
02 - Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the sliced shallot and minced garlic, sautéing for approximately 2 minutes until fragrant and softened.
03 - Add the julienned carrot to the skillet and sauté for 3 minutes until slightly tender. Stir in the chopped kale, black pepper, smoked paprika, and soy sauce. Continue cooking for 4–5 minutes, stirring occasionally, until the kale has wilted and turned vibrant green. Remove from heat.
04 - In a separate nonstick pan, cook the eggs to your preference — fried, poached, or soft-boiled — until the whites are set and yolks reach desired doneness.
05 - Divide the cooked buckwheat evenly between two serving bowls. Layer the sautéed vegetables over the buckwheat, then place one egg atop each bowl.
06 - Finish with a sprinkle of toasted pumpkin or sunflower seeds, fresh herbs, and chili flakes if desired. Serve immediately while warm.
# Expert Advice:
01 -
- Buckwheat sounds fussy but cooks almost as fast as rice, with a nutty, earthy flavor that pairs beautifully with savory vegetables.
- It reheats brilliantly, so you can make the buckwheat base ahead and have breakfast ready in ten minutes on busy mornings.
02 -
- Do not skip rinsing the buckwheat groats because they have a natural coating that can taste oddly slimy if left unrinsed.
- The kale will look like a mountain in the pan at first but it cooks down to a fraction of its volume within two minutes, so trust the process and do not add it gradually.
03 -
- Massaging the kale with a drop of olive oil before cooking removes some of its bitterness and helps it cook more evenly in the pan.
- Cook the eggs in the same skillet you used for vegetables without washing it, because the residual flavors infuse into the whites and create a more cohesive tasting dish.