JAPANESE-STYLE BUCK-RICE OKAYU BREAKFAST BOWL
Buckwheat, the little grain-like seeds eaten in France as sarrasin and Eastern Europe as kasha is known in Japan as soba — as in soba noodles. Soba contains all eight essential amino acids, so it complements other grains. For example, it contains thiamine, which is missing from white rice, and lysine, which is lacking in wheat flour. Here I’ve cooked it as the nutty base of a savoury porridge — which, dare I say it, doesn’t have the slightly “slimy” feel of a savoury oat porridge, which just hasn’t done it for me yet… This combo is much more delicious for me! I’ve used white basmati, which is much easier to digest, but in the depths of winter when my appetite is strong and keeping me warm from the inside out and the furnace needs fuel, I switch to well-soaked and well-cooked brown basmati with my buckwheat, which makes the dish even nuttier and heartier. Soaking the buckwheat and rice also significantly speeds up cooking time, whether you’re choosing white or brown rice. To flavour this dish I’ve looked to Japan for inspo — I enjoy this with a base of homemade chicken bone broth when I have it or simply some miso and bouillon, then sprinkle with Japanese specialties like umeboshi, seaweed, sesame seeds and spring onion. Of course I call this a breakfast bowl because it challenges our ideas of breakfast in the west and also adds to the repertoire, but this is also a delicious easy to digest supper too, or really pile it up with extra veg and eggs or shredded chicken for a strong lunch. Bon appétit.
INGREDIENTS
Serves 2
¼ cup buckwheat* (soaked overnight, rinsed and drained)
¼ cup white basmati rice** (soaked overnight, rinsed and drained)
2 cups water*
1 carrot, julienned or grated
1 tbsp ghee or your cooking oil of choice
¼ tsp ginger powder or 1 tsp chopped ginger
1 tsp bouillon
1 tsp miso paste (red, white or brown)
Tamari, to taste
Topping suggestions - pick 1 or more:
Umeboshi (Japanese pickled plum) paste or 1 plum, finely sliced
Spring onion, sliced, or chives
Shredded nori seaweed (kizami nori)
White sesame seeds (toasted) or black sesame
Parsley or coriander, chopped
Fried egg/chopped soft boiled egg**
METHOD
The night before, soak the buckwheat and rice in double the amount of water. Rinse and drain.
Heat the ghee in a pot and add the ginger. Sauté until fragrant, then add the buckwheat and rice. Stir and sauté for 1 to 2 minutes on a medium-low heat.
Add the water, stir again and cover. Bring to the boil then simmer, lid on, for about 10-20 minutes until soft and tender, adding the carrots for the last 5 minutes of cooking and more freshly boiled water if needed.
Split between two bowls (unless you're really hungry!) and garnish with your toppings of choice and a dash of tamari.
East by West tips:
* Enjoy experimenting with different miso pastes, to flavour your soup. Sub in homemade chicken bone broth – if using store bought, taste before adding the tamari as it may already be salty enough. Dashi stock is a very authentic sub for your stock — make your own from kombu and bonito flakes (page 222 in East by West) or get a ready-made powdered version from your local Asian food stores or online. Check the label first to avoid E numbers and artificial MSG!
**This dish can be made a short time in advance, turning off the heat and letting it steam for 10 minutes at the end if you have guests. This is the time to swirl in a beaten egg if you want to add some more fats and protein and make it more substantial.
Kapha types: amp up the ginger, add more greens and reduce the ghee to 1 teaspoon.
For a sweet version of buck-rice porridge, try this fennel and rose variation with jaggery toasted sunflower seeds.