Vegan

This is lovely warm salad full of nutrients and flavour.   Buckwheat is a seed like quinoa or amaranth and can be used instead of rice.  It is nutty, earthy and comforting.  Like other seeds it contains  fibre and protein and is a good source of magnesium which is good for bone health. Ingredients (serves 2)

• 1 small cup of buckwheat
• 50g sultanas
• 25g pine nuts
• 1 medium onion, finely chopped
• 300g select mixed vegetables (frozen)
• 1 tsp vegan bouillon
• 3 tbsp extra virgin olive oil
• 1 tsp cumin seeds
• 1 tsp smoked paprika
• 1 sweet potato, chopped in small dice
• 1 small bunch of fresh coriander
• ½ lemon or lime

Method Rinse and drain the buckwheat in a colander.  Put in a saucepan with 1 and ¾ cup of water, a pinch of salt and 1 tbsp of olive oil.  Bring to the boil, reduce the heat a little and cook for 18 to 20 minutes until soft and the liquid has been absorbed.  If necessary add a little more water.    Add the sultanas and give it a stir. Bring a sauteing pan to a medium heat and add the remaining olive oil and the cumin seeds.  Stir a couple of times and add the onion.  Cook the onion for 4-5 minutes until soft.  Add the paprika, sweet potato, vegetables, the bouillon and an espresso cup of water. Give everything a good stir, cover with a lid and cook on a low heat for around 10 minutes until the potato is soft.  Add the buckwheat to the vegetables,  season with some sea salt and  pepper and serve with some fresh coriander and a piece of lemon or lime.