Vegetarian, Meal soups and plant based
Buckwheat bowl with roasted vegetables and soft boiled egg
This buckwheat bowl with roasted vegetables and soft boiled egg is a complete vegetarian dish for 4 people, ready in 45 minutes, easy to make, at €2.30 per serving. Its success depends on a runny soft boiled egg and well caramelized roasted vegetables. A lemony yogurt sauce brings every element of the bowl together.
Tonight we're making a generous bowl, with toasted buckwheat, roasted vegetables, a soft boiled egg, and a yogurt sauce that ties it all together.
- Total time
- 45 min
- Difficulty
- Easy
- Cost per person
- €2.30
- Calories per person
- 660 kcalcalculated by Kiloach, your weight coach
- Season
- Fall, Winter
This bowl plays on contrast, toasted buckwheat brings a nutty flavor and a firm bite, roasted vegetables add caramelized sweetness, and a soft boiled egg turns silky the moment you break it. A lemony yogurt sauce wakes everything up with its tangy freshness and a touch of chives.
It works just as well for a weeknight dinner as for a more relaxed Sunday lunch. It especially suits anyone who likes building their own plate, since every element in the bowl can be eaten on its own or mixed together, depending on your mood.
The ingredients
Pantry
- Toasted buckwheatoften in the pantry 250 g
- Ground cuminoften in the pantry 1 tsp
- Olive oiloften in the pantry 4 tbsp
- Saltoften in the pantry 1 pinch
- Pepperoften in the pantry 1 pinch
Fruits and vegetables
- Cauliflower 1
- Carrots 3
- Sweet potato 1
- Red onion 1
- Lemon 1
- Chives 1 bunch
Dairy
- Eggs 4
- Greek yogurt 250 g
Allergens Eggs, Lactose
The step by step recipe
-
Preheat the oven to 210°C, cut all the vegetables into similarly sized pieces and coat them with oil, cumin, salt, and pepper.
The smaller the pieces, the faster they caramelize.
-
Spread the vegetables on a large baking sheet without overcrowding them. 30 min
Stir halfway through, the edges should be nicely browned.
-
Cook the buckwheat in 500 ml of salted water, covered, until all the liquid is absorbed. 15 min
Don't lift the lid during cooking, the steam does the work.
-
Drop the eggs into boiling water, then cool them under cold water and peel them gently. 7 min
Cold water stops the cooking and makes the shell easier to remove.
-
Mix the yogurt with lemon juice, chives, salt, and pepper, then build the bowls with buckwheat, vegetables, a halved egg, and the sauce.
A drizzle of olive oil on the yogurt sauce gives it shine and flavor.
Our tips to get it right
- Cut the vegetables into truly even pieces so they all roast at the same pace in the oven.
- Salt the buckwheat cooking water like pasta water, it's the only moment you can season the grain itself.
- Make the yogurt sauce while the vegetables roast, it gives the chives and lemon time to infuse properly.
The variations
- Swap the cauliflower for broccoli, it roasts just as well and adds a different color to the bowl.
- For an egg free version, replace the soft boiled egg with roasted chickpeas seasoned the same way as the vegetables.
- For a faster meal, use store bought precooked buckwheat and cut the vegetables smaller to shorten their roasting time.
What to serve it with
- A slice of toasted whole grain bread
- Green tea or an herbal infusion
- A few toasted pumpkin seeds
Storage
Roasted vegetables and cooked buckwheat keep for 2 days in the refrigerator in a sealed container. Make the soft boiled eggs and yogurt sauce just before serving, since they don't hold well ahead of time. Reheat the buckwheat and vegetables in a pan or microwave before assembling the bowls.
Questions about this dish
Can I replace toasted buckwheat with another grain?
Yes, quinoa or brown rice both work well in place of buckwheat. Keep the same proportional amount of water and adjust the cooking time according to the package instructions.
How do you get a soft boiled egg right every time?
Drop the egg into already boiling water, not cold water, and time it precisely for 6 minutes and 30 seconds. Transfer it straight into cold water afterward to stop the cooking immediately.
Can I prepare this bowl ahead for the next day?
You can roast the vegetables and cook the buckwheat the day before, then reheat them. The soft boiled egg and yogurt sauce should be made at the last minute to keep their texture.
Does toasted buckwheat contain gluten?
No, buckwheat is naturally gluten free despite its name. Just check the package doesn't mention traces of gluten containing grains if that matters to you.
How long does it take to make a buckwheat bowl with roasted vegetables and a soft boiled egg?
Count 45 min in total, prep and cooking included. The recipe is rated “easy”.
How many calories are in a buckwheat bowl with roasted vegetables and a soft boiled egg?
About 660 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.
How much does a buckwheat bowl with roasted vegetables and a soft boiled egg cost?
About €2.30 per serving, or €9.20 for 4 people, based on average supermarket prices.
What allergens does this recipe contain?
This recipe contains eggs, lactose. Always check the labels of the products you buy.
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