Anti Inflammatory Pomegranate-Mint Buckwheat Pilaf with Crispy Tofu & Broccoli
This bowl is a genuine showstopper — earthy buckwheat groats toasted until nutty, golden-seared tofu, caramelized roasted broccoli, and a bright lemon-honey dressing, all finished with jewel-like pomegranate arils, torn mint, and crunchy pepitas. Every component pulls serious weight, and the combination of textures and flavors makes it feel like restaurant food you somehow made on a Tuesday. What makes this dish such a strong choice for reducing dietary inflammation is how intentionally the ingredients stack up: olive oil throughout, turmeric and cumin worked into the pilaf, antioxidant-rich broccoli roasted at high heat for maximum caramelization, and pomegranate seeds adding a burst of polyphenols with every bite. Buckwheat is a naturally gluten-free seed grain with a satisfying chew and a mild nuttiness that soaks up the dressing beautifully — it's one of those ingredients that quietly does a lot of heavy lifting. The tofu gets properly crispy here thanks to pressing, a hot pan, and the patience to let it sear undisturbed, so you're not dealing with sad, steamed cubes. Serves four, and it holds up well at room temperature, which makes it just as good for a packed lunch the next day as it is fresh out of the skillet.
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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 olive oil
- ¼ tsp salt
- ¼ tsp black pepper
For the broccoli
- 4 cups broccoli florets (about 1 medium head), cut into bite-sized pieces
- 2 tbsp olive oil
- ¼ tsp salt
For the pilaf
- 1 cup raw buckwheat groats
- 2 cups low-sodium vegetable broth
- 1 tbsp olive oil
- ½ tsp ground turmeric
- ½ tsp ground cumin
- ½ tsp salt
For the dressing
- 3 tbsp fresh lemon juice (from about 1 large lemon)
- 3 tbsp extra virgin olive oil
- 1 tsp raw honey
Ingredient noteAdded sugar is limited on an anti-inflammatory diet. This recipe contains about 1.8 g of added sugar per serving, which is likely acceptable for many following the diet. If you prefer to always avoid honey, please tap it and change its rating to Red.
- ¼ tsp salt
- ¼ tsp black pepper
For assembling
- ¾ cup pomegranate arils (from about 1 medium pomegranate)
- ½ cup fresh mint leaves, roughly torn
- 3 scallions (green tops only), thinly sliced
- ¼ cup dry-roasted pumpkin seeds (pepitas)
Instructions
- 1
Preheat the oven to 425°F (220°C). Spread the broccoli florets on a large rimmed baking sheet, drizzle with 2 tbsp olive oil, and sprinkle with 1/4 tsp salt. Toss to coat, then spread in a single layer. Roast for 18–22 minutes, until the edges are deeply browned and the stems are tender when pierced with a fork.
- 2
While the broccoli roasts, heat 1 tbsp olive oil in a large saucepan over medium heat until shimmering. Add the buckwheat groats and stir constantly for 2–3 minutes, until they smell nutty and turn a shade darker. Pour in the vegetable broth, add the turmeric, cumin, and 1/2 tsp salt, and bring to a boil. Reduce the heat to low, cover, and cook for 12–14 minutes, until the groats are tender and the liquid is fully absorbed. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
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