Anti Inflammatory Za'atar-Tahini Buckwheat Pilaf with Tofu & Broccoli
Earthy, herby, and deeply satisfying, this grain bowl brings together toasted buckwheat, crispy seared tofu, and charred broccoli in a way that feels both nourishing and genuinely craveable. The star of the whole dish is the za'atar-tahini dressing — a silky, tangy blend of sesame paste, fresh lemon juice, garlic, and warm cumin that ties every component together beautifully. Each ingredient here pulls real anti-inflammatory weight: extra-virgin olive oil, broccoli, and tahini are all recognized for their beneficial compounds, and buckwheat brings a hearty, nutty base that's naturally gluten-free and rich in antioxidants. Toasting the buckwheat groats before simmering them in low-sodium vegetable broth is a small step that makes a big difference, coaxing out a deep, roasted flavor you just don't get from skipping it. The tofu gets pan-seared until golden and crisp on every side, so it holds its own against the bold dressing rather than turning soft and forgettable. This comes together for four servings with straightforward techniques — roasting, searing, whisking — and no specialty equipment required. A scatter of fresh parsley and pomegranate seeds at the end adds brightness and a little pop of color that makes the whole bowl look as good as it tastes.
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Learn more →Ingredients
4 servings
For the pilaf
- 1 cup raw buckwheat groats
- 2 cups low-sodium vegetable broth
- ¼ tsp salt
For the roasted broccoli
- 1 lb (about 4 cups) broccoli florets, cut into 1-inch pieces
- 2 tbsp extra-virgin olive oil
- ¼ tsp salt
- ¼ tsp black pepper
For the tofu
- 1 block (14 oz) extra-firm tofu, pressed and cut into ¾-inch cubes
- 2 tbsp extra-virgin olive oil
- ¼ tsp salt
For the za'atar-tahini dressing
- ¼ cup tahini
- 3 tbsp fresh lemon juice (from about 1 large lemon)
- 2 tbsp extra-virgin olive oil
- 1 clove garlic, finely grated or minced
- 2 tbsp za'atar
- ¼ tsp ground cumin
- ¼ tsp salt
- 3–5 tbsp water, to thin
For serving
- 2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
- 2 tbsp pomegranate seeds (optional)
Instructions
- 1
Preheat the oven to 425°F (220°C). Press the tofu block firmly between two clean kitchen towels or layers of paper towels, set a heavy pan on top, and let it press for at least 10 minutes while you prep the other ingredients.
- 2
Heat a large dry saucepan over medium heat. Add the buckwheat groats and toast, stirring frequently, until they smell nutty and turn a shade deeper, about 3–4 minutes. Pour in the vegetable broth and add 1/4 tsp salt. Bring to a boil, then reduce heat to low, cover, and cook until the groats are tender and all 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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