Buckwheat Tofu Breakfast Hash with Pumpkin Seeds and Greens

by Erica Twingler-16 July 2026Medium

Buckwheat Tofu Breakfast Hash with Pumpkin Seeds and Greens

Servings2

A savory, high‑protein vegan and gluten‑free breakfast hash made with nutty buckwheat groats, crispy tofu, leafy greens, and iron‑rich pumpkin seeds, finished with flax oil for omega‑3s.

Method

0
Rinse the buckwheat groats under cold water. Add them to a small pot with the water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 12 to 15 minutes until tender and water is absorbed. Remove from heat, fluff with a fork, and set aside.
1
While the buckwheat cooks, drain the tofu and pat it dry with a clean towel. Crumble it into small bite‑size pieces with your hands or a fork.
2
Finely chop the red onion and red bell pepper. Remove the tough stems from the kale and finely shred the leaves. Roughly chop the spinach.
3
Heat the olive oil in a large nonstick skillet over medium heat. Add the crumbled tofu and cook for 5 to 7 minutes, stirring occasionally, until lightly golden on the edges.
4
Add the chopped onion and red bell pepper to the skillet. Cook for 3 to 4 minutes until the vegetables soften.
5
Stir in the cumin, smoked paprika, turmeric, black pepper, and salt. Cook for 1 minute to toast the spices.
6
Add the cooked buckwheat groats to the skillet and stir well to combine with the tofu and vegetables. Cook for 2 to 3 minutes, letting the buckwheat crisp slightly in spots.
7
Add the kale and spinach to the skillet. Pour in the soy sauce and stir until the greens are wilted and everything is evenly coated, about 2 to 3 minutes.
8
Remove the skillet from the heat. Sprinkle the ground flaxseed and pumpkin seeds over the hash and gently fold them through.
9
Drizzle the flaxseed oil over the finished hash just before serving to preserve its omega‑3 fats. Taste and adjust seasoning with a little more salt or soy sauce if desired. Serve warm.