Vegetable quinoa and buckwheat bake is one of those recipes that truly simplifies everyday cooking: everything is prepared in a single pan, first on the hob and then finished in the oven, with no unnecessary steps and no extra washing up. A small detail that makes a big difference, especially when time is limited but you still want a complete meal.

In this bake, the key ingredients are quinoa and buckwheat, two naturally gluten-free pseudocereals with very interesting nutritional properties.

Quinoa, originally from the Andean region and cultivated for thousands of years by pre-Columbian populations, was already considered a staple food by the Incas, who referred to it as the “mother grain”.

Even today, it is widely appreciated and often considered a superfood for several reasons: 1) it contains all essential amino acids, which is quite rare in plant-based foods; 2) it provides a good amount of fibre; 3) it has a moderate glycaemic index; 4) it is rich in minerals such as magnesium, iron and potassium; 5) it contains antioxidant compounds.

Buckwheat, despite its name, is not a cereal but a plant belonging to a different botanical family. It is also naturally gluten-free, with a good fibre content and an interesting supply of minerals such as magnesium and iron.

When used in a preparation like this bake — together with eggs and vegetables — they help create a complete, satisfying dish that is also easy to manage from a glycaemic perspective.

A practical, versatile recipe, suitable for everyday cooking, designed to optimise time and steps without compromising on ingredient quality.

Vegetable quinoa and buckwheat bake

16g carbohydrates per 100g

Ingredients

• 300 g red onions
• 150 g carrots
• 100 g quinoa*
• 100 g buckwheat*
• 100 g cherry tomatoes
• 100 g peas
• 80 g leek
• 40 g milk
• 3 eggs
• Extra virgin olive oil
• Oregano
• Salt and pepper
• Cream cheese, to serve

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

1. Cook the quinoa and buckwheat separately in lightly salted water for about 20 minutes. Cover and leave to cool slightly.
2. Meanwhile, heat a drizzle of extra virgin olive oil in a non-stick pan that is also ovenproof. Add the sliced leek, onions, diced carrots and peas. Season with a pinch of salt, add a few tablespoons of water and cook for 5 minutes.
3. Add the halved cherry tomatoes and cook for a further 3 minutes. Season with pepper and a pinch of oregano.
4. In a bowl, beat the eggs with the milk. Add the cooked quinoa and buckwheat, mix well, adjust seasoning with salt and pepper, then pour the mixture into the pan with the vegetables.
5. Cook over a low heat for 5 minutes while preheating the oven to 180°C. Transfer the pan to the oven and bake for 15 minutes.
6. Serve warm, either on its own or with fresh, creamy cheese.