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Stir-Fried Buckwheat

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Stir-Fried Buckwheat Tina Rupp
  • Active Time

    15 minutes

  • Total Time

    40 minutes

Make ahead:Prepare the buckwheat in advance, through drying the grains on a baking sheet: Cover the cooked, separate groats on their baking sheet and store in the fridge for up to 2 days.

Ingredients

Serves 4

1 cup buckwheat groats
1 large egg, lightly beaten
2 cups reduced-sodium vegetable broth
2 tablespoons soy sauce (regular or reduced-sodium)
2 tablespoons unseasoned rice vinegar
1 teaspoon Asian chile paste or sambal
1 teaspoon sugar
2 tablespoons toasted sesame oil
6 scallions, thinly sliced
2 garlic cloves, minced
1 tablespoon minced fresh ginger
2 large carrots, shredded through the large holes of a box grater
1 red bell pepper, seeded and chopped
1/2 pound green beans, cut into 1/2-inch pieces
  1. Step 1

    1. Pour the buckwheat groats into a large bowl and mix in the egg until they are well coated, all the grains separated from one another.

    Step 2

    2. Heat a large, dry saucepan over medium heat. Pour in the coated groats and stir over the heat for 2 minutes to set the egg. The groats should still be separate from each other.

    Step 3

    3. Pour in the broth and increase the heat to high. Bring to a boil. Cover, reduce the heat to low, and simmer until the liquid has been absorbed and the groats are tender, about 15 minutes.

    Step 4

    4. Spread the buckwheat on a large rimmed baking sheet and cool for 10 minutes to make sure the grains stay separate, rather than glomming onto each other.

    Step 5

    5. Meanwhile, whisk the soy sauce, vinegar, chile paste, and sugar in a small bowl.

    Step 6

    6. Heat a large wok over medium-high heat. Swirl in the oil, then add the scallions, garlic, and ginger. Stir-fry for 30 seconds.

    Step 7

    7. Add the carrots, bell pepper, and green beans. Stir-fry until crisp-tender, about 2 minutes. Add all the buckwheat. Continue stir-frying for 1 minute. Pour in the soy sauce mixture and bring to a simmer, tossing and stirring for 1 more minute.

Cooks' Note

Grain Swaps
• Substitute 2 cupscookedlong-grain brown rice for the buckwheat and omit all the buckwheat cooking steps.

Testers' Notes
• Buckwheat is sticky, so this very old-fashioned preparation (coating the groats in egg and then boiling them) keeps them separate—at which point they can be stir-fried, just like fried rice.

• In truth, you can substitute buckwheat groats cooked in this manner for the rice in any fried rice stir-fry. We thought we'd offer a fairly straightforward preparation here to get you thinking about more uses for these tasty, nutty groats.

Reprinted fromGrain Mains: 101 Surprising and Satisfying Whole Grain Recipes for Every Meal of the Dayby Bruce Weinstein and Mark Scarbrough. Copyright © 2012 by Bruce Weinstein and Mark Scarbrough. Photographs by Tina Rupp. Published by Rodale, Inc.
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  • This was a hit with my partner and me. It was delicious, quick and easy to make which is a major attraction for me. I will definitely make this again in the future.

    • CHRISMAY

    • CHRISTCHURCH, NEW ZEALAND

    • 11/11/2019

  • Nice dish for week nights, I did replace the buckwheat by bulgur and I double the sambal oelek.

    • Natapouette

    • 1/7/2014

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