Anti Inflammatory Pesto-Walnut Buckwheat Pilaf with Tofu & Broccoli
Earthy, vibrant, and deeply satisfying, this grain bowl brings together toasted buckwheat groats, golden seared tofu, and tender broccoli all tied together with a bright walnut-basil pesto. Every component here pulls its weight when it comes to keeping inflammation in check — buckwheat is a naturally gluten-free seed grain packed with antioxidants, walnuts bring omega-3 fatty acids, broccoli delivers sulforaphane and vitamin C, and extra-virgin olive oil runs through both the cooking and the pesto itself. The homemade pesto is the real star: fresh basil, raw walnuts, garlic, and a squeeze of lemon blended into something so good you'll want to put it on everything. Pressing and searing the tofu until deeply golden gives the whole bowl a satisfying, almost meaty texture that makes this feel like a proper dinner rather than a wellness obligation. Toasting the buckwheat before simmering it in low-sodium vegetable broth is a small step that pays off big — it develops a warm, nutty depth that store-bought grain pouches just can't match. The whole thing comes together in about 30 minutes and serves four, making it an easy weeknight option that doesn't compromise on flavor or intention. A pinch of red pepper flakes and a squeeze of fresh lemon over the top right before serving takes it from great to genuinely craveable.
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Learn more →Ingredients
4 servings
For the tofu
- 14 oz extra-firm tofu, pressed and cut into ¾-inch cubes
- 2 tbsp extra-virgin olive oil
- ¼ tsp salt
- ¼ tsp black pepper
For the pilaf
- 1 ½ cups raw buckwheat groats
- 2 ¾ cups low-sodium vegetable broth
- ½ tsp salt
For the broccoli
- 4 cups broccoli florets (about 1 medium head), cut into bite-sized pieces
- 1 tbsp extra-virgin olive oil
- ¼ tsp salt
For the pesto
- 2 cups fresh basil leaves, packed
- ½ cup raw walnuts
- 2 cloves garlic, peeled
- ⅓ cup extra-virgin olive oil
- 2 tbsp lemon juice (from about 1 lemon)
- ¼ tsp salt
- ¼ tsp black pepper
For serving
- ¼ tsp red pepper flakes (optional)
- lemon wedges, for serving (optional)
Instructions
- 1
Press the tofu: wrap the block in a clean kitchen towel, set a heavy skillet on top, and let it press for at least 10 minutes. Cut into ¾-inch cubes and pat dry with paper towels.
- 2
Toast the buckwheat: add the groats to a dry medium saucepan over medium heat and stir frequently until they smell nutty and turn a shade deeper, about 3–4 minutes. Pour in the vegetable broth and ½ tsp salt, raise the heat to bring to a boil, then reduce to a low simmer, cover, and cook until the groats are tender and the liquid is absorbed, about 12–14 minutes. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
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