Delicata Buckwheat Bowls

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delicata buckwheat bowls recipe

Which would you rather: a sad salad or a hearty grain bowl packed with seasonal veggies that takes just 30 minutes to make? Enter this delicata buckwheat bowl from Food: What the Heck Should I Cook? by Mark Hyman, M.D. It’s basically the opposite of a sad salad.

“Delicata is one of my favorite varieties of squash due to its subtly sweet taste and tender texture,” he writes, “and I love that there is no need to peel it! It’s also a good source of beta-carotene and vitamin C.” Did you hear that, butternut?

“This is a nourishing one-bowl meal that is sure to fill you up,” he continues, “plus it makes for great leftovers. Store any extra in a glass container in the fridge for two to three days.”

Don’t mind if we do.


½ cup raw buckwheat groats

1 small head cauliflower, cored and roughly chopped

1 tablespoon coconut oil

2 tablespoons sesame oil

1 small yellow onion, sliced ¼ inch thick

1 small delicata squash—halved, seeded and cut into ¼-inch half-moons

One 1-inch piece fresh ginger, peeled and minced

1 large garlic clove, minced

1 large broccoli head—stems peeled and cut into ¼-inch rounds, florets cut into bite-size pieces

2 cups vegetable broth

2 tablespoons tamari

2 tablespoons sesame seeds

¼ cup loosely packed fresh cilantro leaves


1. Rinse the buckwheat under cold water until the water runs clear. Combine the buckwheat in a saucepan with the chopped cauliflower and 2 cups water, then add the coconut oil and bring to a boil over medium-high heat. Cover, reduce the heat to a simmer and cook until the water is almost fully absorbed, 8 to 10 minutes. Remove from the heat and let stand for 5 minutes before removing the lid.

2. While the buckwheat cooks, heat a 10-inch skillet over medium-high heat. Add the sesame oil; once shimmering, add the onion, and cook, stirring, for about 1 minute. Add the squash and sauté for about 3 minutes.

3. Add the ginger and garlic, stir to combine, and cook until fragrant, about 3 minutes. Add the broccoli, broth and tamari, cover and cook until the broccoli is tender, about 5 minutes.

4. To serve, divide the buckwheat-cauliflower mixture among four bowls, then spoon the squash-broccoli mixture on top. Garnish with sesame seeds and cilantro.

Nutrition Facts
  • 329 calories

  • 14g fat

  • 47g carbs

  • 12g protein

  • 6g sugars

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Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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