Easy Buckwheat Chili
This comforting buckwheat chili is perfectly spiced, smoky, and a bit sweet. Prepared with buckwheat groats, red beans, and plenty of vegetables, this hearty dish is made in one pot with simple ingredients!
Ingredients
- 1 tbsp (15 ml) oil
- 1 small onion diced
- 2 cloves of garlic minced
- 1/2 cup (70 g) chopped celery about 1 stick
- 1/2 cup (75 g) chopped carrot from 1 carrot
- 1/2 cup (75 g) chopped red bell pepper from 1 red pepper
- 1 cup (185 g) buckwheat groats
- 2 and 2/3 cups (640 ml) water
- 1 16-ounce can (450 g) diced tomatoes or 1 and 1/2 cup puréed tomatoes
- 2 tsp ground cumin
- 1 and 1/2 tsp chile powder
- 1/2 tsp smoked paprika
- 1 tsp oregano
- 3/4 tsp salt
- 1 tbsp (15 ml) maple syrup
- 1 15-ounce can (425 g) cooked red beans drained and rinsed
- 1 tbsp (3 g) nutritional yeast
- toppings: sliced avocado, fresh parsley, coconut cream, tortilla chips
Instructions
- Sauté the aromatics. Heat the oil in a deep pot over medium heat. Once hot, add the onion and garlic. Sauté for 3-5 minutes, stirring regularly until the onions are soft and start to caramelize.
- Add the vegetables. Next, add the chopped celery, carrot, and red bell pepper. Cook for another 5 minutes.
- Add the other ingredients. Next, add the buckwheat groats, water, diced tomatoes, cumin, chile powder, smoked paprika, oregano, salt, and maple syrup. Note: Do not add the cooked beans yet, as they would mash during cooking.
- Let simmer. Bring to a boil and let simmer uncovered for about 20 minutes. Stir regularly to ensure the buckwheat groats are not sticking to the bottom. After 20 minutes, taste it. The buckwheat groats should be cooked, soft but not mushy.
- Add the beans and nutritional yeast. Finally, stir in the red kidney beans and nutritional yeast. Cook for another 3-5 minutes.
- Garnish and serve. Transfer to serving bowls, add a squeeze of lime, a few slices of avocado, and a spoonful of coconut cream. You can also garnish it with chopped cilantro for freshness!
- You can store this buckwheat chili for up to 5 days in the refrigerator.
Notes
Stir regularly.
During cooking, buckwheat groats tend to easily stick to the bottom of the pot, so it’s important to stir regularly. Try to stir every 3 to 5 minutes to prevent sticking.Do not add too much liquid.
To avoid making your chili too watery, it’s best to begin with a smaller amount of water and adjust as necessary. I used 2 and 2/3 cups of water in total, but you can start with just 2 cups and add more if your chili becomes too thick while cooking.Nutrition
Serving: 1 serving | Calories: 329 kcal | Carbohydrates: 62.1 g | Protein: 13.8 g | Fat: 5.4 g | Fiber: 12.5 g | Sugar: 10.5 g
