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Healthy Buckwheat Dinner Idea with Cabbage Salad and Crispy Tofu

Healthy Buckwheat Dinner Idea with Cabbage Salad and Crispy Tofu

wrz 03TH, 2025

Recipes

Healthy Buckwheat Dinner Idea with Cabbage Salad and Crispy Tofu

Buckwheat is a true powerhouse — it keeps you full for longer, helps stabilize blood sugar and delivers essential minerals. This recipe is a perfect dinner idea with buckwheat, served with a fresh cabbage–cucumber salad and oven-crisped tofu tossed in a soy–chilli glaze. A simple, plant-based meal that’s light, satisfying and rich in protein, fibre and healthy fats.

 

Ingredients (serves 5)

Salad

  • 1/2 small white cabbage
  • 1 large green cucumber
  • 1 bunch spring onions (scallions)

Dressing

  • 1 tbsp light miso paste
  • 1 tsp mustard
  • 1 tsp horseradish or wasabi
  • 1 tsp chilli oil
  • 2 tbsp toasted sesame seeds
  • juice of 1/2 lime
  • 1 tbsp maple syrup

Buckwheat

Tofu

  • 2 blocks firm tofu (about 180 g each)

Sauce for the tofu

  • 5 tbsp soy sauce
  • juice of 1/2 lime
  • 1 tbsp maple syrup
  • 1 red chilli, thinly sliced

Nutrition (per serving)

  • Calories: ~480 kcal
  • Protein: ~24 g
  • Fat: ~23 g
  • Carbohydrates: ~46 g

 

How to make it (step by step)

 

  1. Salad: Finely shred the cabbage, slice the cucumber and spring onions. Whisk all dressing ingredients, then toss with the vegetables. Set aside to marinate.
  2. Buckwheat: Cook the buckwheat groats until tender and fluffy (follow your usual method). Keep warm.
  3. Tofu: Cut tofu into cubes, drizzle with a little oil, season with salt, toss well and bake at 180°C for 35–40 minutes until golden and crisp.
  4. Sauce: Combine soy sauce, lime juice and maple syrup in a small pan, add the sliced chilli and bring to a gentle boil.
  5. Glaze: Add the hot, baked tofu to the pan with sauce, toss to coat and let it sit for a few minutes to absorb the flavours.
  6. Serve: Spoon warm buckwheat onto plates, add the fresh salad and top with the glazed crispy tofu. Finish with extra toasted sesame for crunch.

 

Why choose buckwheat?

Buckwheat is naturally gluten-free, easy to digest and rich in rutin, which supports blood vessels. It also provides magnesium, zinc and iron. Paired with protein-packed tofu and fresh vegetables, it makes a well-balanced plant-based dinner.

 

Summary

Looking for a simple, healthy, plant-based dinner? This buckwheat dinner idea with cabbage salad and crispy tofu is fresh, aromatic and satisfying — perfect for home or a lunchbox, and great for meal prep.