[RECIPE] Savoury buckwheat breakfast bowl

As more people chose to revert back to a diet rich in natural, unadulterated ingredients, many are rediscovering the taste, versatility and health benefits of ancient grains.

A popular grain that you can use interchangeably with bulgur or spelt by using the same cooking methods is buckwheat.

Buckwheat is not actually wheat. It’s a gluten-free seed, or a pseudo-cereal like amaranth and quinoa. It is used extensively in raw food recipes, or as flour for a range of meal options.


  • 2 cups buckwheat
  • 1 egg
  • 1 onion
  • 1 cup brown mushrooms, sliced
  • 2-3 sprigs flat leaf parsley leaves
  • 2 tbsp butter
  • Bunch of alfalfa sprouts
  • Pepper to taste
  • Pinch of salt

Buckwheat is a source of high-quality and relatively inexpensive plant-based protein.


  1. Cook the buckwheat as per package instructions.
  2. Slice the onions and mushrooms. Fry onions in a pan on medium to high heat with butter and pinch of salt. Add mushrooms and chopped parsley and sauté for 5 minutes adding salt and pepper to taste.
  3. Add the buckwheat and combine all ingredients. Cook for 2 extra minutes.
  4. In a separate frying pan, fry the egg. Top your bowl with the egg and sprouts and serve.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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