Tomato Kale Buckwheat Bowl (Printable Version)
A warm, nourishing bowl of buckwheat topped with sautéed kale, tomatoes, and a runny egg for a satisfying morning meal.
# Ingredient List:
→ Grains
01 - 1 cup buckwheat groats, rinsed
02 - 2 cups water
03 - 1/2 teaspoon kosher salt
→ Vegetables
04 - 2 cups fresh kale, stems removed and chopped
05 - 1 cup cherry tomatoes, halved
06 - 1 small red onion, thinly sliced
07 - 1 garlic clove, minced
→ Dairy & Eggs
08 - 2 large eggs
→ Oils & Seasonings
09 - 2 tablespoons extra-virgin olive oil
10 - 1/4 teaspoon freshly ground black pepper
11 - 1/4 teaspoon smoked paprika
12 - Pinch of red pepper flakes
→ Garnish
13 - 2 tablespoons crumbled feta cheese
14 - 1 tablespoon fresh parsley or chives, chopped
# How to Make It:
01 - In a medium saucepan, bring 2 cups of water and 1/2 teaspoon salt to a rolling boil. Add the rinsed buckwheat groats, reduce heat to low, cover tightly, and simmer for 12 to 15 minutes until the grains are tender and all liquid has been absorbed. Fluff with a fork and set aside.
02 - While the buckwheat cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the sliced red onion and cook for 2 minutes until softened and fragrant. Add the minced garlic and stir for 30 seconds until aromatic. Toss in the chopped kale and cook for 2 to 3 minutes until wilted and bright green. Add the halved cherry tomatoes and cook for another 2 minutes. Season with black pepper, smoked paprika, and red pepper flakes. Transfer the vegetable mixture to a bowl and wipe the skillet clean.
03 - Heat the remaining 1 tablespoon of olive oil in the same skillet over medium heat. Crack the eggs into the pan and cook to your preferred doneness, sunny side up or over easy, approximately 3 to 4 minutes.
04 - Divide the cooked buckwheat evenly between two bowls. Layer the sautéed kale, tomato, and onion mixture over each portion. Place a fried egg on top of each bowl.
05 - Sprinkle each bowl with crumbled feta cheese and fresh chopped parsley or chives. Serve immediately while warm.
# Expert Advice:
01 -
- Buckwheat sounds fancy but cooks as easily as rice and brings a deeply satisfying, earthy flavor that regular oats simply cannot match.
- The entire bowl comes together in about thirty minutes, which means you get a restaurant quality breakfast without the wait.
02 -
- Do not lift the lid while the buckwheat simmers because every peek releases steam and extends the cooking time.
- Cooking the kale past the point where it looks impossibly voluminous is normal because it reduces by more than half once it wilts.
03 -
- Toasting the rinsed buckwheat in a dry pan for two minutes before boiling brings out a deeper, almost nutty flavor that is worth the extra step.
- A drizzle of tahini over the finished bowl adds a creamy richness that makes the feta completely optional.