Sweet and Sour Buckwheat Stew

This sweet and sour buckwheat stew is warming and hearty yet light and digestible. Made with a base of tomatoes and coconut cream spiced with ginger, turmeric, cinnamon and curry, it is a palate pleasing, antioxidant rich dish packed full of plant protein and healing spices.

Buckwheat is a seed, known as a groat, that acts as a pseudo grain, mimicking the properties of grass grains but gluten free, a complete protein and a great source of fibre, vitamins and minerals. Often termed a superfood, buckwheat supports cardiovascular health, skin and bone health, the digestive system as well as keeping cholesterol and blood sugar levels in check. Its antioxidant content helps the body fight disease and its anti inflammatory qualities have been found to prevent and fight arthritis.

Makes Two Servings


  • ¼ tsp Himalayan salt
  • ¼ tsp white pepper
  • 1 tsp curry powder
  • 1 tsp ground turmeric
  • 1 tsp ground cinnamon
  • 1 tsp ginger powder
  • 2 tbsp coconut sugar
  • 5 garlic cloves
  • 8 cherry tomatoes
  • 50 g coconut butter
  • 100 g tomato puree
  • 180 g buckwheat
  • 200 g courgette
  • 250 g red pepper
  • 400 g chopped tomatoes


In a blender, combine the garlic cloves, coconut butter, tomato puree and chopped tomatoes and process until creamy. Add to a pan with the vegetables, roughly chopped and the sugar, salt and spices. Place the lid on and heat on medium for 50 minutes, stirring occasionally.

When the stew has been cooking for 25 minutes, in a large pan, combine the buckwheat and one litre of water and cook over high heat for 25 minutes. Just before the time is up, separately boil another litre of water and when the buckwheat is ready, remove it from the heat, drain it and rinse with the freshly boiled water.

Mix the buckwheat into the stew, season to taste and serve.