Here’s a vegan meatball recipe made with buckwheat, which holds together perfectly for burgers and meatballs. With a bunch of different seasonings, we can create a rich, savory flavor.
Buckwheat is in the group called pseudograins – foods that cook like grains but are technically seeds or fruits. Quinoa is another type of pseudograin, and we all go crazy for quinoa – but let’s add buckwheat to the mix more often!.
Buckwheat has lots of fiber, minerals, B vitamins and antioxidants. It also has a compound called D-chiro-inositol, which seems to have some effect in helping blood sugar tolerance. I got that info from a great book called Superfoods: The Healthiest Foods On The Planet, by Tonia Reinhard.
Not that I’m too concerned about getting each specific little thing like this, but it’s always nice to have yet another reason to enjoy my fast-cooking buckwheat.
Also – it’s low resource intensive, and grown in the US, Canada, China, Russia, and Europe. So buckwheat is more local for a lot more people than quinoa, which grows mostly in South America.
Right, so back to this vegan meatball recipe – it’s one from my first cookbook Plant-Based Diet Meal Plan. The meatballs are perfect to pair with some spaghetti, line up in a wrap with some veggies and guacamole, or even as an appetizer with a dipping sauce!
Savory Vegan Buckwheat Meatballs
- 1/2 cup toasted buckwheat aka kasha (dry measure)
- 1 cup water
- pinch sea salt
- 2 Tbsp ground flax or ground chia seeds
- 1/4 cup water
- 2 Tbsp tomato paste or ketchup
- 1 Tbsp stone ground mustard optional
- 2 Tbsp tamari or soy sauce - use wheat-free/gluten-free if needed
- 1 Tbsp mixed dried herbs
- 1 tsp onion powder
- 1 tsp garlic powder
- 1/2 tsp cumin
- 1/2 tsp paprika
- Put the buckwheat in a small pot with the water and pinch of salt, and bring to a boil. Turn down to simmer, covered, for about 5 minutes. Note: If you use untoasted buckwheat, it will take more like 20 minutes to cook after boiling.
- Preheat the oven to 350 degrees F.
- Mix together the ground flax with the 1/4 cup water and leave to sit.
- Mix together the seasonings in a large bowl, then add the cooked buckwheat and soaked flax and stir to combine.
- Shape spoonfuls of the mix into small balls, burger patties or a loaf, and put in the oven. As balls, they take about 30 minutes to bake. Burgers will take a bit longer, and a loaf even longer.
- Once the meatballs are done, take them out of the oven, and let them cool for a few minutes before handling them.
Hi Heather, sorry for the stupid question, but do I toast the buckwheat myself or can I buy it already toasted!
That’s a loverly bowl you’ve got there!!!
How would this work with toasted barley?