teriyaki vegetables with buckwheat teriyaki vegetables with buckwheat Israeli Kitchen Buckwheat is a classic, earthy grain that pairs perfectly with vegetables. (Photo: Sarah F. Berkowitz)

One-pot teriyaki veggies with buckwheat

This is a meal fit for a (healthy) king, and takes just minutes to cook.

  • Yield: Serves 4
  • Prep time: 20 minutes
  • Cook time: 30 minutes

My 92-year old grandfather lives on his own, has a garden that fills his Wisconsin backyard, and eats what he grows six months of the year. He does pretty much everything himself, including food prep.

This is a recipe he recently shared with me, and it’s gotta be one of the reasons he is still so strong and healthy. But even for the millennials and other younger folk – ancient grains have become very trendy recently, and for good reason. They’re full of nutrients, delicious, and recipes like this one involve no fuss!

Feel free to adjust the seasonings to your taste; Grandfather is definitely of the belief that recipes are just a bunch of suggested ingredients, with “a pinch of this and a pinch of that ...”


  • 1 cup buckwheat
  • 1 tablespoon olive oil
  • 16 ounces frozen vegetables
  • 2 tablespoons dried basil
  • 2 tablespoons teriyaki sauce
  • 8 ounces toasted seasoned tofu chunks, optional
  • Sea salt and black pepper


Fry oil and buckwheat until grains are toasted, approximately 5 minutes. Stir to toast evenly.

Add 2 cups of water to pan carefully. Cover and cook until water is absorbed.

Add frozen vegetables, cover and cook until veggies are soft. Add basil and teriyaki sauce.

Slice tofu into chunks and mix with veggies and buckwheat. Taste, and add a few dashes of sea salt and cracked black pepper, if desired.

Related Topics: Vegetarian

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