Buckwheat Casserole with Broccoli and Sweet Potato
This Buckwheat Casserole with Sweet Potato and Broccoli is the perfect dish for anyone looking to enjoy a healthy, hearty meal that’s as nutritious as it is delicious. Packed with plant-based protein from the buckwheat, vitamin-rich sweet potatoes, and fiber-filled broccoli, this casserole is a nourishing powerhouse.
Buckwheat, in particular, is a nutritional star—it’s gluten-free and rich in antioxidants, which help protect your cells from damage. It’s also an excellent source of magnesium, which supports muscle and nerve function, and provides important amino acids that help build and repair tissues. Plus, buckwheat is high in fiber, which promotes healthy digestion and helps keep you feeling full and satisfied. Whether you're vegetarian, gluten-free, or just aiming for a more balanced diet, this casserole checks all the boxes, making it a versatile and feel-good option for any time of the day.
Buckwheat Casserole with Broccoli and Sweet Potato
Ingredients
- 1 cup buckwheat, rinsed and drained
- 1 cup diced sweet potato
- 1 cup diced sweet pepper
- 1/4 cup diced onion
- 1 cup small broccoli florets
- sauce
- 1 3/4 cup vegetable or chicken or beef stock
- 2 tbsp tomato paste
- 1 tsp preserved lemon paste (or lemon juice)
- 2 tsp ground cardamom
- 1/8 tsp black pepper
- 1/4 tsp soy sauce or coconut aminos
- 1/8 tsp salt
- topping
- 1 tbsp butter or oil
- 2 cloves minced garlic
- 3/4 cup breadcrumbs
- 2 tbsp parmesan cheese
- 1 tbsp fresh chopped parsley
Instructions
- Preheat the oven to 350 degrees F.
- Lightly oil a casserole dish. Layer the buckwheat, sweet potato, onion, and broccoli in the dish.
- In a small sauce pot, combine the sauce ingredients and heat to boiling. Pour the sauce over the ingredients in the casserole dish.
- Cover the casserole dish and bake for 30 minutes until the sauce is absorbed and everything is tender. Turn off the oven and leave the casserole in it for 10 more minutes.
- While the casserole is in the turned off oven, make the topping. Melt the butter in a large sauté pan. Add the garlic and cook for 1 minute. Add the breadcrumbs and cook until they are lightly toasted.
- Put the toasted breadcrumbs into a bowl and add the parmesan cheese and chopped parsley.
- Top the buckwheat with the seasoned breadcrumb topping and serve.