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Green Meal

Nordic Spring Buckwheat Bowl

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Nordic Spring Buckwheat Bowl

Dinner
Lunch
Sides

Nordic-inspired bowl packed with fresh spring greens, nutty buckwheat, and crisp rye flakes. Sweet strawberries meet peppery radishes and grilled asparagus for a perfectly balanced, seasonal dish.

👥
Serves
4
⏱️
Time
35 min
☁️
CO2e
Buckwheat = 0.8–1.2 kg CO2e per kg

Let's cook it

Ingredients

Imperial
Metric
  • 1 cup whole buckwheat groats
    ‍
  • 2 cups water
    ‍
  • 1/2 tsp sea salt
    ‍
  • 1 handful fresh flat-leaf parsley, finely chopped
    ‍
  • Juice of 1/2 lemon (plus extra for asparagus)
    ‍
  • 2 tbsp olive oil or rapeseed oil (divided)
    ‍
  • 1 tbsp maple syrup (or honey)
    ‍
  • 1 bunch asparagus (approx. 15 spears)
    ‍
  • 4 thin slices wholegrain rye bread
    ‍
  • 1 bunch radishes (approx. 15), thinly sliced
    ‍
  • 1 lb strawberries, sliced
    ‍
  • 10 slices shaved parmesan (optional)
    ‍
  • 1 small handful pea sprouts

    1 drizzle of olive oil
  • 170 g whole buckwheat groats
    ‍
  • 500 ml water
    ‍
  • 1/2 tsp sea salt
    ‍
  • 1 handful fresh flat-leaf parsley, finely chopped
    ‍
  • Juice of 1/2 lemon (plus extra for asparagus)
    ‍
  • 2 tbsp olive oil or rapeseed oil (divided)
    ‍
  • 1 tbsp maple syrup (or honey)
    ‍
  • 1 bunch asparagus (approx. 15 spears)
    ‍
  • 4 thin slices wholegrain rye bread
    ‍
  • 1 bunch radishes (approx. 15), thinly sliced
    ‍
  • 500 g strawberries, sliced
    ‍
  • 10 slices shaved parmesan (optional)
    ‍
  • 1 small handful pea sprouts

    1 drizzle of olive oil
    • 🗒️ Ingredients

    Steps

  • Rinse buckwheat thoroughly. Bring water to a boil, add buckwheat, and simmer for 7–10 minutes.
    ‍
  • Add salt, remove from heat, and let sit for another 7–10 minutes until tender. Drain and cool slightly.
    ‍
  • Mix buckwheat with parsley, lemon juice, 1 tbsp oil, and maple syrup. Season to taste.
    ‍
  • Grill asparagus until tender and lightly charred. Slice and drizzle with lemon juice and oil.
    ‍
  • Toast rye bread until crisp, then break into flakes.
    ‍
  • Slice radishes and strawberries.
    ‍
  • Assemble: place buckwheat in a bowl, top with asparagus, radishes, and strawberries.
    ‍
  • Finish with rye flakes, parmesan (optional), and pea sprouts.
    • 🖨️ Print

    Enjoy !

    Nutrition info

    Nutrition per serving
    Calories
    420 kcal
    21%
    Protein
    12 g
    24%
    Fat
    14 g
    20%
    Saturates
    3 g
    15%
    Fibre
    10 g
    33%
    Carbs
    58 g
    22%
    Sugars
    14 g
    16%
    Salt
    0.6 g
    10%
    Reference Intake (RI %) for adults

    CO2e info

    Buckwheat = 0.8–1.2 kg CO2e per kg

    CO2e image

    Beef = 20 - 30 kg

    Pork = 10 - 15 kg

    Chicken = 5 - 10 kg

    ☁️ More about CO2e

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