Flip Cookbook

Girl geek foodies making healthy cooking fun and easy.


Vegetable Buckwheat Stew with Watercress

So this recipe is glutenfree and has buckwheat in it. What?!?!? Wheat?? Well… even though the name itself has “wheat” in it, this grain (and wait for another surprise…drum roll please… is not a grain!) is gluten-free. You can find additional information about this wonder seed here.

So my mom has always been the nutritionist of our family (if I haven’t mentioned this already *big smirk*). She needs to know what the world eats, and how she can cook up a variety of cuisines with foods and vegetables from around the world. Needless to say, this directly translates into four to eight times the number of groceries trips we make to whole foods when she is visiting! On one such trip, we came home with a bunch of watercress. Mom had decided that we were going to do “something” with it. We didn’t know what, but we would make something! Coincidentally, we also happened to have picked up buckwheat on one such trip! and with the weather being the way it has been recently (this is California… Bay Area.. we need better weather! vent, vent.. ) another soup/stew recipe was born.. This stew is light and so very yummy… I am becoming a one bowl foodie aren’t I? Time to change… and make a 4 course meal i suppose? 🙂


Vegetable Buckwheat Stew with Watercress

Makes: 4 servings
Ready in: 25 minutes


  • 1 small potato
  • 1 small beet
  • 1 small yellow onion
  • 1 tomato
  • 2 carrots
  • 4 cloves of garlic
  • 1 cup buckwheat (you can either buy it roasted or roast it yourself)
  • 6 1/2 cups of water
  • 1 small piece of cinnamon
  • 2 cloves
  • salt and pepper to taste


1. Chop the onion, potato, tomato and beet into chunky blocks. Cut the carrots in circles and finely chop the garlic.

2. I bought un-roasted buckwheat so we had to do this additional step. You’ll be skipping it if you buy roasted buckwheat. Roast the buckwheat on a plate in the microwave for about 2 minutes. It should smell fragrant, something similar to when you roast peanuts for example. If it feels like it isn’t done then try in increments of 20 seconds or so.

3. Saute the onion and garlic until the onion is translucent.

4. Add the potatoes, tomatoes, carrots and beets to this and saute for another minute or so.

5. Now add the buckwheat, cinnamon stick and cloves and stir it nicely.

6. Add the water now, give it all a nice stir and bring it to a boil. Now simmer for about 15-20 mins or until the vegetables are done.

7. I broke off the root part of the watercress and kept the rest of it. I was almost going to break off the stem too and then my mom goes… Why Sonia? Lets use all of it! So that is what we did *smiles*. Wash it thoroughly.

8. Roughly chop the watercress.

9. I usually keep an eye on the potatoes, making sure they don’t get extra mushy. The beets will still be crunchy but they taste wonderful that way!

10. Add salt and pepper to taste. Now add the watercress to the stew. Since it is such a delicate leaf I didn’t want to overcook it. Enjoy!

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2 Responses to Vegetable Buckwheat Stew with Watercress

  1. Gigi says:

    Great recipes – very nice website!

  2. Glenda Landry says:

    Great recipes and I like your website!

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