Buckwheat, mushrooms & wakame

Did you know that buckwheat is actually a fruit kernel? Buckwheat (Fagopurum esculentum) comes from the common dock and rhubarb family, however it is often categorised as a grain. It belongs to the goosefoot species (Chenopodiaceae) that includes quinoa spinach, rhubarb, beets and sorrel.

Most people would know the buckwheat flour used in American breakfast pancakes and Russian blinis, however, the lesser known buckwheat noodles are very much a part of Japanese cuisine, especially in the summer when they are served chilled over ice with wasabi and shoyu. Whole roasted buckwheat groats that have had the husk removed are called kasha. This and more gems like it can be found in my book The Healing Feeling.

Shiitake mushrooms, often hailed as the “Japanese fun guy,” hold a special place in culinary lore. According to Craig Claiborne in “The New York Times Food Encyclopaedia,” there’s a romantic belief that mushrooms were born from thunderbolts, possibly due to their flourishing after rain.

The art of mushroom cultivation, pioneered by French horticulturalists, has blossomed into a thriving industry worldwide. It offers a diverse array of species, available not only in autumn but throughout the year.

Among these, Japanese Shiitake mushrooms reign as the second most-consumed globally. They boast a distinctive profile, with a pungent, woody flavor and a sweet, meaty texture. According to the thermal energetics of Chinese Medicine, they’re considered neutral, sweet, and drying. Similar to azuki beans, they possess absorbent properties, making them ideal for addressing conditions like Candida overgrowth, reducing cholesterol, and managing hypertension.

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Buckwheat, mushrooms & wakame

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  • Author: Samantha Gowing
  • Total Time: 30 minutes
  • Yield: 4 - 6 1x
  • Diet: Vegan


Pics by me and also Our Food Lens



1 cup buckwheat kernels (kasha)
2 cups water
50g dried wakame seaweed
1 tablespoon macadamia oil
2 teaspoons grated ginger
1 garlic clove, grated
1 1/2 cups assorted Japanese mushrooms
1 cup green vegetables – asparagus, snow peas, sugar snaps
1/4 cup almonds
4 tablespoons tamari
20g black sesame seeds

Spring onions, sprouts and/or micro herbs

Tahini mustard dressing
1 tablespoon apple cider vinegar
2 tablespoons tahini
I teaspoon grated ginger
I teaspoon seeded mustard
Juice of 1/2 orange
1/4 teaspoon salt


  1. Bring 2 cups of water to the boil, add buckwheat.
  2. Simmer for 15 minutes or until tender and all water absorbed.
  3. Soak seaweed in a small amount of warm water to reconstitute.
  4. Heat oil in a large pan, add ginger, garlic and mushrooms.
  5. Sauté for 5 minutes. Add green vegetables, almonds and tamari.
  6. Transfer cooked buckwheat to a large mixing bowl.
  7. Add mushrooms, vegetables and fold in tahini mustard dressing.
  8. Serve up on a large platter and sesame seeds.
  9. Garnish with spring onions, sprouts and/or micro herbs.

Tahini mustard dressing  

  1. In a blender combine apple cider vinegar, tahini, ginger, mustard, salt.
  2. Process until smooth and creamy.
  • Prep Time: 20 mins
  • Cook Time: 10 mins




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