Below you'll find some of our favourite ways to cook roasted buckwheat, along with simple serving ideas to try at home.
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E&A roasted BUCKWHEAT TRAYBAKE with MEATBALL, TOMATO & FETA
Kofta
500 g minced lamb
Sea salt & freshly ground black pepper
Buckwheat & tomato base
300 g E&A roasted buckwheat groats
1 large onion, finely chopped
1 large red pepper, deseeded and finely diced
4 large garlic cloves, thinly sliced
30 g flat-leaf parsley, finely chopped
3 tbsp rose harissa
1 tbsp caster sugar
690 g passata
700–900 ml cold water
3 tbsp olive oil
Sea salt & freshly ground black pepper
To finish
200 g feta, cut into roughly 1 cm cubes
Preheat the oven:
Preheat the oven to 200°C / 180°C fan / Gas Mark 6.
Make the kofta:
Season the minced lamb with salt and black pepper. Roll into approximately 20–22 small kofta, each roughly 2.5 cm wide.
Prepare the traybake:
Add the buckwheat, onion, red pepper, garlic, parsley, rose harissa, caster sugar, passata, 700 ml cold water and olive oil to a large, deep roasting tray.
Season with salt and black pepper and stir well until evenly combined.
Add the kofta:
Arrange the kofta throughout the tray and gently turn them in the tomato mixture to lightly coat.
Bake:
Roast uncovered for 45–60 minutes, or until the buckwheat is tender, the kofta are completely cooked through and most of the liquid has been absorbed.
Check during cooking and add a little more water if the buckwheat has absorbed the liquid before becoming tender.
Add the feta:
Scatter the feta over the tray for the final 5–10 minutes of cooking. Return to the oven until the feta is warmed through and lightly golden at the edges.
Serve:
Leave to stand for a few minutes before serving, then spoon the tomato buckwheat, kofta and feta onto plates.
Based on 6 servings:
~600–650 kcal
Protein: ~30 g
Carbohydrates: ~45–50 g
Fat: ~30–35 g
Nutrition is approximate and will vary depending on the lamb, feta and serving size.
For a milder version, reduce the amount of rose harissa to taste.
Honey soy glazed chicken with E&A Roasted Buckwheat
Buckwheat base
140 g E&A roasted buckwheat groats
Water, for cooking
½ tsp salt
Small knob of butter, optional
Chicken & broccoli
2 chicken breasts, cut into bite-sized pieces
1 head broccoli, cut into florets
30 g plain flour
4 tbsp olive oil, divided
Salt & freshly ground black pepper
Sesame seeds, to serve, optional
Spring onion, sliced, to serve, optional
Soy & honey glaze
2½ tbsp soy sauce
2 tbsp oyster sauce
2½ tbsp honey
6 garlic cloves, finely minced, or garlic granules to taste
1 small knob of butter
Cook the buckwheat:
Rinse the groats. Cook in twice the volume of water. Bring to the boil, cover and simmer for 8–10 minutes until the water is absorbed. Leave to stand for 2 minutes before serving. Season with salt and stir through a small knob of butter if desired.
Roast the broccoli:
Preheat the oven to 200°C / 180°C fan. Place the broccoli florets on a baking tray, drizzle with some of the olive oil and season with salt and black pepper. Toss well and roast for around 15 minutes until tender and lightly browned.
Make the glaze:
Mix the soy sauce, oyster sauce, honey and garlic together in a small bowl.
Cook the chicken:
Season the chicken with salt and black pepper, then lightly coat in the flour.
Heat the remaining olive oil in a frying pan over medium-high heat. Add the chicken and cook for 6–8 minutes, turning regularly, until golden, crisp and completely cooked through. Remove from the pan.
Glaze the chicken:
Add the soy and honey mixture to the same pan with a small knob of butter. Let it bubble for around 30 seconds.
Return the chicken to the pan and toss thoroughly in the glaze. Cook for another 1–2 minutes until the sauce becomes glossy and caramelised.
Assemble:
Divide the warm buckwheat between two bowls. Add the roasted broccoli and sticky glazed chicken.
Finish with sesame seeds and sliced spring onion if desired.
~850–900 kcal
Protein: ~50 g
Carbohydrates: ~95–100 g
Fat: ~35–40 g
Nutrition is approximate and will vary depending on the size of the chicken breasts and how much cooking oil is absorbed.
For a lighter version, use less oil when cooking the chicken or cook it in a non-stick pan.
E&A Roasted Buckwheat with Minced Beef & Onion
Buckwheat base
1 cup E&A roasted buckwheat groats (170 g / 6 oz)
2 cups water (480 ml)
½ tsp salt
Meat version
300 g minced beef or turkey (10.5 oz)
1 large onion, finely diced
1-2 tbsp butter or sunflower oil
Salt & black pepper to taste
Vegetarian version
300 g mushrooms, finely chopped (10.5 oz)
1 large onion
2 tbsp olive oil or sunflower oil
Salt & black pepper
Cook the buckwheat:
Rinse the groats. Cook in twice the volume of water. Bring to the boil, cover and simmer for 8-10 minutes until water is absorbed. Leave to stand for 2 minutes before serving. Season to taste.
Prepare the topping:
In a frying pan, heat butter or oil.
Add diced onion and cook slowly until soft and lightly golden.
For the meat version: add minced meat, season well, and cook until browned and tender (about 6-8 minutes).
For the vegan version: add mushrooms and cook until softened and slightly caramelised.
Combine:
Fold the meat or mushroom mixture into the warm buckwheat.
Adjust seasoning and serve immediately.
Optional: finish with fresh dill or a small knob of butter for extra richness.
Approximate Nutrition (per serving)
Meat version:
~520-580 kcal
Protein: 30-35 g
Carbohydrates: 55 g
Fat: 20-25 g
Vegan mushroom version:
~420-460 kcal
Protein: 12-15 g
Carbohydrates: 60 g
Fat: 14-18 g
Serving Tip
Serve warm as a main dish, or alongside pickled vegetables, fresh cucumber salad, or a spoon of natural yogurt.
Buckwheat base
1 cup roasted buckwheat groats (170 g / 6 oz)
2 cups water (480 ml)
½ tsp salt
Tofu
200 g firm tofu, cut into cubes
1 tsp olive oil
½ tsp salt
Freshly ground black pepper
1 tsp sesame seeds, optional
Roasted vegetables
1 medium sweet potato (250–300 g), cut into wedges
½ red onion, cut into wedges
1 tbsp olive oil
Salt & black pepper
Greens
100–120 g kale, roughly chopped
1 tsp olive oil
Pinch of salt
To serve
½–1 ripe avocado, sliced
2 tbsp harissa, roasted red pepper sauce or tomato-based chilli sauce
1 tsp sesame seeds, optional
Cook the buckwheat:
Rinse the groats. Cook in twice the volume of water. Bring to the boil, cover and simmer for 8–10 minutes until the water is absorbed. Leave to stand for 2 minutes before serving.
Roast the sweet potato and onion:
Heat the oven to 200°C / 180°C fan. Toss the sweet potato and red onion with olive oil, salt and black pepper. Roast for 20–25 minutes until tender and lightly caramelised.
Cook the tofu:
Pat the tofu dry and cut into cubes. Heat the olive oil in a frying pan over medium-high heat. Add the tofu, season with salt and pepper and cook for 6–8 minutes, turning occasionally, until golden on all sides. Sprinkle with sesame seeds if desired.
Cook the kale:
Add the kale to a frying pan with a teaspoon of olive oil and a pinch of salt. Cook for 2–3 minutes until just softened but still vibrant green.
Assemble:
Divide the buckwheat between two bowls. Arrange the roasted sweet potato, red onion, kale, tofu and sliced avocado around the buckwheat.
Finish with a spoonful of harissa or roasted red pepper sauce and a scattering of sesame seeds.
~650–720 kcal
Protein: ~25–30 g
Carbohydrates: ~80–90 g
Fat: ~25–30 g
Nutrition is approximate and will vary depending on the tofu, avocado, oil and sauce used.
For extra protein, increase the tofu to 250–300 g, or swap it for grilled chicken, salmon or prawns.
If you prefer less heat, use roasted red pepper sauce instead of harissa.
The combination of nutty roasted buckwheat, sweet roasted potato, creamy avocado and golden tofu makes this an easy, filling lunch or dinner.
FULL English breakfast with E&A roasted buckwheat
Buckwheat
1 cup E&A roasted buckwheat groats (170 g / 6 oz)
2 cups water (480 ml)
½ tsp salt
Full English
4 good-quality pork sausages
4 rashers bacon
4 large eggs
1 x 400 g tin baked beans
200 g chestnut or button mushrooms, halved
1 tbsp butter
1 tsp olive oil
Salt & freshly ground black pepper
Cook the buckwheat:
Rinse the groats. Cook in twice the volume of water. Bring to the boil, cover and simmer for 8–10 minutes until the water is absorbed. Leave to stand for 2 minutes before serving.
Cook the sausages and bacon:
Cook the sausages according to the packet instructions until browned and cooked through. Fry or grill the bacon until cooked to your liking.
Cook the mushrooms:
Heat the olive oil in a frying pan over medium-high heat. Add the mushrooms, season with salt and black pepper and cook for 5–7 minutes until golden and tender.
Warm the beans:
Heat the baked beans gently in a saucepan until piping hot.
Scramble the eggs:
Crack the eggs into a bowl and season with a little salt and pepper. Melt the butter in a frying pan over low-medium heat, add the eggs and stir gently until softly scrambled.
Assemble:
Divide the warm buckwheat between two plates and serve alongside the sausages, bacon, scrambled eggs, baked beans and mushrooms.
Serve immediately for a filling breakfast or weekend brunch.
~850–1,000 kcal
Protein: ~45–55 g
Carbohydrates: ~85–100 g
Fat: ~35–45 g
Nutrition is approximate and will vary considerably depending on the sausages, bacon and portion of baked beans used.
Use buckwheat in place of toast, hash browns or fried potatoes for a different take on a familiar Full English.
For a lighter version, serve with grilled tomatoes and reduce the amount of bacon or sausage.
E&A roasted BUCKWHEAT YOGURT BOWL WITH BLUEBERRIES & HONEY
Buckwheat base
1 cup E&A roasted buckwheat groats (170 g / 6 oz)
2 cups water (480 ml)
½ tsp salt
To mix in
300 g natural or Greek yogurt
1–2 tbsp honey
To serve
1 cup fresh blueberries (125–150 g / 4.5–5 oz)
Extra honey, to drizzle, if desired
Cook the buckwheat:
Rinse the groats. Cook in twice the volume of water. Bring to the boil, cover and simmer for 8–10 minutes until the water is absorbed. Leave to stand for 2 minutes before serving.
Cool slightly:
Let the buckwheat cool for 10–15 minutes so it is warm rather than hot. This helps keep the yogurt thick and creamy.
Mix:
Divide the buckwheat between two bowls and stir in the yogurt and honey until well combined.
Assemble:
Top with the blueberries and finish with an extra drizzle of honey if desired.
Serve straight away, or chill before serving for a cooler breakfast.
~430–500 kcal
Protein: 16–20 g
Carbohydrates: 65–75 g
Fat: 8–12 g
Nutrition is approximate and will vary depending on the yogurt and amount of honey used.
For a thicker, higher-protein version, use Greek yogurt.
You can also make it the night before and keep it in the fridge for an easy grab-and-go breakfast.
CREAMY MUSHROOMS WITH E&A Roasted BUCKWHEAT
Buckwheat base
1 cup E&A roasted buckwheat groats (170 g / 6 oz)
2 cups water (480 ml)
½ tsp salt
Creamy chanterelle mushrooms
250 g fresh chanterelle mushrooms
1 small onion, finely sliced
1 tbsp butter
150 g sour cream
1 small garlic clove, finely chopped, optional
½ tsp salt, or to taste
Freshly ground black pepper, to taste
1–2 tbsp water, if needed to loosen the sauce
To serve
Fresh parsley or dill, optional
Extra black pepper, to finish
Cook the buckwheat:
Rinse the groats. Cook in twice the volume of water. Bring to the boil, cover and simmer for 8–10 minutes until the water is absorbed. Leave to stand for 2 minutes before serving.
Prepare the mushrooms:
Gently clean the chanterelles and trim away any tough ends. Leave smaller mushrooms whole and roughly chop larger ones.
Cook the onion and mushrooms:
Melt the butter in a frying pan over medium heat. Add the onion and cook for 4–5 minutes until soft and lightly golden.
Add the chanterelles and cook for a further 5–7 minutes, stirring occasionally, until tender and any excess liquid has evaporated. Add the garlic for the final minute, if using.
Make the creamy sauce:
Reduce the heat to low and stir in the sour cream. Season with salt and plenty of black pepper.
Warm gently for 2–3 minutes. Avoid boiling the sauce vigorously, as this can cause the sour cream to separate. Add a splash of water if you prefer a looser sauce.
Serve:
Divide the warm buckwheat between two plates and spoon the creamy chanterelle mushrooms generously over the top.
Finish with fresh parsley or dill and extra black pepper if desired.
~530–550 kcal
Protein: ~15 g
Carbohydrates: ~75 g
Fat: ~22–24 g
Nutrition is approximate and may vary depending on the sour cream and amount of butter used.
If fresh chanterelles aren't available, this recipe also works well with chestnut mushrooms or a mixed wild mushroom selection, making it easy to cook throughout the year.
MEDITERRANEAN E&A BUCKWHEAT SALAD
Buckwheat base
1 cup E&A roasted buckwheat groats (170 g / 6 oz)
2 cups water (480 ml)
½ tsp salt
Salad
1 small cucumber, diced
1 red pepper, diced
½ small red onion, finely chopped
1 small courgette, diced
1 generous handful fresh parsley, roughly chopped
1 handful rocket or baby spinach, roughly chopped
Lemon dressing
2 tbsp extra virgin olive oil
1½ tbsp fresh lemon juice
½ tsp salt, or to taste
Freshly ground black pepper
To serve
Lemon wedges
Optional: 50 g feta, crumbled
Cook the buckwheat:
Rinse the groats. Cook in twice the volume of water. Bring to the boil, cover and simmer for 8–10 minutes until the water is absorbed. Leave to stand for 2 minutes.
Allow the buckwheat to cool slightly before assembling the salad.
Prepare the vegetables:
Dice the cucumber, red pepper and courgette. Finely chop the red onion and roughly chop the parsley and leafy greens.
Make the dressing:
Whisk together the olive oil, lemon juice, salt and black pepper.
Assemble:
Combine the cooled buckwheat with the vegetables, herbs and greens.
Pour over the lemon dressing and gently toss until everything is evenly coated.
Finish with crumbled feta if desired and serve with a wedge of lemon.
Serve at room temperature or chilled.
Without feta, based on 3 servings:
~320–350 kcal
Protein: ~9–10 g
Carbohydrates: ~48–52 g
Fat: ~10–12 g
Nutrition is approximate and may vary depending on serving size and dressing.
Add grilled chicken, salmon, prawns or chickpeas to turn it into a more substantial lunch or dinner.
E&A roasted BUCKWHEAT BREAKFAST WITH YOGURT, BLUEBERRIES & HONEY
Buckwheat base
1 cup roasted buckwheat groats (170 g / 6 oz)
2 cups water (480 ml)
½ tsp salt
To serve
300 g Greek or natural yogurt
150 g fresh blueberries
25 g flaked almonds
2 tbsp honey
Fresh mint leaves, optional
Cook the buckwheat:
Rinse the groats. Cook in twice the volume of water. Bring to the boil, cover and simmer for 8–10 minutes until the water is absorbed. Leave to stand for 2 minutes before serving.
Toast the almonds:
Place the flaked almonds in a dry frying pan over medium heat and toast for 2–3 minutes, stirring regularly, until lightly golden.
Prepare the yogurt:
Divide the yogurt between two small bowls and drizzle with a little of the honey.
Assemble:
Divide the cooked buckwheat between two plates.
Serve alongside the yogurt and fresh blueberries, then scatter the toasted almonds over the buckwheat.
Finish with the remaining honey and a few fresh mint leaves if desired.
Serve the buckwheat warm, at room temperature or chilled.
~500–550 kcal
Protein: ~18–22 g
Carbohydrates: ~75–80 g
Fat: ~14–18 g
Nutrition is approximate and will vary depending on the yogurt and amount of honey used.
For extra sweetness, stir a little honey directly through the warm buckwheat.
You can also prepare the buckwheat the night before like overnight oats, and serve it chilled with yogurt and fruit for an easy weekday breakfast.
Swap the blueberries for strawberries, raspberries, banana or whatever fruit you have available.
Cook Buckwheat at Home
Bring these recipes to life at your home with our roasted buckwheat groats - simple, nutritious and perfect for everyday cooking.