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buckwheat bean bowl in a serving bowl, napkin, utensils

Simple Buckwheat bowl with white Beans Recipe

Sylwia Vaclavek
Nutty buckwheat, creamy white beans, brown-butter cabbage, and a dill-mustard dressing with pickle brine. A bowl built on Polish pantry staples.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Salad
Cuisine Polish
Servings 2
Calories 631 kcal

Equipment

  • Medium saucepan (for the beans)
  • Small saucepan (for the buckwheat)
  • large skillet
  • small mixing bowl
  • whisk
  • Dry skillet (for toasting pumpkin seeds)
  • cutting board and sharp knife
  • measuring cups and spoons

Ingredients
  

For the Alubia Blanca beans

  • ½ cup dried white beans or one can
  • water for soaking and cooking
  • salt to taste
  • ¼ teaspoon dried marjoram
  • black pepper freshly ground to taste

For the buckwheat

  • ¾ cup buckwheat groats (kasza gryczana) roasted
  • 1½ cups water or vegetable broth
  • Salt to taste, when cooking in water

For the caraway cabbage

  • 3 cups green cabbage thinly sliced
  • 2 tablespoons butter
  • ½ teaspoon caraway seeds
  • 1 tablespoon water as needed
  • 1 tablespoons lemon juice to taste
  • Salt and freshly ground black pepper to taste

For the Greek yogurt dill-mustard dressing

  • ½ cup 120 g plain Greek yogurt
  • 1 teaspoon Dijon mustard
  • 2 tablespoons fresh dill finely chopped
  • 2 teaspoons pickle brine to taste
  • 1 tablespoon water to thin
  • salt and freshly ground black pepper to taste

For serving

  • 2 cups arugula
  • 3 dill pickles Polish fermented ; ogórki kiszone, sliced or chopped
  • 2 tablespoons pumpkin seeds dry toasted
  • 2 tablespoons fresh dill for finishing
  • 1 tablespoon pickle brine optional

Instructions
 

  • Sort through the dried beans, removing any debris, then rinse them well.
  • If you have time, use the quick-soak method: cover the beans with several inches of water, bring to a boil, cook for 2 minutes, then turn off the heat, cover, and let stand for 1 hour. Drain and rinse.
  • Place the ½ cup dried white beans in a saucepan and cover with fresh water by about 2 inches. Bring to a boil, then cook for 10–15 minutes before reducing to a gentle simmer.
  • Cook until the beans are tender and creamy, adding more water if needed. Add salt once they begin to soften. Cooking time varies with bean age, so check periodically.
  • Drain the beans well. Gently toss with ¼ teaspoon dried marjoram and black pepper. Taste and add salt as needed.
  • Short on time? You can skip soaking, but unsoaked beans may take 1–2 hours or longer to become tender. A pressure cooker is a faster alternative.
  • Bring 1½ cups water or vegetable broth to a boil in a saucepan. Add salt.
  • Stir in the ¾ cup buckwheat groats (kasza gryczana).
  • Reduce the heat to low, cover, and simmer for 10–12 minutes, or until the liquid is absorbed and the groats are tender yet separate.
  • Remove from the heat and let stand, covered, for 5 minutes. Fluff with a fork.
  • Brown the 2 tablespoons butter in a large skillet over medium heat.
  • Add the ½ teaspoon caraway seeds and cook for about 30 seconds, just until fragrant.
  • Add the 3 cups green cabbage sliced thinly, and a pinch of Salt. Cook for 5–8 minutes, stirring occasionally, until softened with a few lightly golden edges.
  • If the cabbage sticks before it softens, add 1 tablespoon water and continue cooking.
  • Remove from the heat and season with Salt and freshly ground black pepper and 1 tablespoons lemon juice. Taste and add more lemon juice or salt if needed.
  • The cabbage should be tender but not limp. A little browning adds depth and prevents the flavor from becoming too mild.
  • In a small bowl, whisk together the ½ cup 120 g plain Greek yogurt, 1 teaspoon Dijon mustard, 2 tablespoons fresh dill (chopped), and 2 teaspoons pickle brine.
  • Gradually add 1 tablespoon water until the dressing is creamy and easy to drizzle.
  • Season with salt and freshly ground black pepper.
  • Taste and adjust with more lemon juice or 1 tsp of pickle brine for extra tang.
  • Place the 2 tablespoons pumpkin seeds in a dry skillet over medium-low heat. Toast for 2–4 minutes, stirring frequently, until fragrant and lightly golden.
  • Transfer to a small bowl and let cool.
  • Divide the cooked buckwheat between two bowls.
  • Add the cooked and seasoned Alubia Blanca beans and the sautéed caraway cabbage.
  • Arrange the fresh 2 cups arugula and sliced 3 dill pickles on top.
  • Drizzle with the Greek yogurt dill-mustard dressing.
  • Finish with toasted pumpkin seeds and plenty of 2 tablespoons fresh dill and 1 tablespoon pickle brine.

Notes

Don't salt the beans too early - add salt only once the beans start to soften, about halfway through cooking. Salting too early can toughen the skins and slow everything down.
Let the buckwheat steam off the heat - after the liquid is absorbed, pull it off the stove and let it sit covered for 5 minutes. This is what gives you fluffy, separate grains instead of a clumped-up mess.

Nutrition

Serving: 1cupCalories: 631kcalCarbohydrates: 91gProtein: 31gFat: 20gSaturated Fat: 9gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gTrans Fat: 0.5gCholesterol: 33mgSodium: 1663mgPotassium: 1740mgFiber: 19gSugar: 10gVitamin A: 1552IUVitamin C: 47mgCalcium: 331mgIron: 9mg
Keyword buckwheat, buckwheat bowl, buckwheat groats, fermented pickles, white beans
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