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Kasha with cherry tomatoes, roasted eggplant, cream cheese style cream, mint on a plate
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5 from 17 votes

Low-FODMAP Savory Buckwheat with Cherry Tomatoes, Eggplant and Lemon Cream

You can make only the buckwheat with the tomatoes if you wish (i.e. without the eggplant and the preserved lemon cream) and as a side dish. But when you add these two elements, it makes a delightful dish. You can prepare the different parts one day before, either a Sunday or a weekday evening when you have more time to officiate in front of the stoves. Just keep them separate in the fridge, reheat, and assemble before serving. When you're on a low-FODMAP diet, you don't always want to worry about what to cook.
Prep Time10 mins
Cook Time35 mins
Course: Main
Cuisine: Indian, Mediterranean, Russian
Keyword: tomato paste
Servings: 4
Calories: 25kcal
Author: Naïby


  • 2 small eggplants cut into 3 cm/1 ¼-inch pieces (6 cups/500 g)
  • 7 tablespoons olive oil plus 1 teaspoon
  • Salt and pepper
  • 3 cups green onions green part, minced (Note)
  • 1 pinch asafoetida powder (about 1/16 teaspoon) (optional)
  • 1 teaspoon ground allspice
  • 14 oz cherry tomatoes (400 g)
  • 1 tablespoon tomato paste
  • Or 2 ½ 3 cups of water
  • 1 ½ cup roasted buckwheat (kasha)
  • cup plant-based cream or cream cheese-like cream
  • 1 small preserved lemon seed removed, skin and flesh finely chopped (about 2 tablespoons)
  • ½ cup mint leaves minced (10 g)


  • Preheat the oven to 425 °F.
  • Place the eggplant in a large bowl with 4 tablespoons of oil, ½ teaspoon of salt, and a good grind of pepper. Mix well and spread on a baking sheet lined with parchment paper. Roast, 35 to 40 minutes, stirring halfway through, until the eggplant is caramelized and softened. Remove from the oven and set aside.
  • Add the remaining 3 tablespoons plus a teaspoon oil to a large sauté pan with a lid and place on medium-high heat. When hot, add the green parts of green onions and the optional asafoetida and fry for 1 minute, stirring a few times. Add allspice and fry for a minute. Add the cherry tomatoes, crushing them with a potato crusher to burst them (be careful: they might squirt everywhere). Stir in the tomato paste, water, and 1 teaspoon salt. Bring to a boil, reduce the heat to medium-low and add the buckwheat. Stir until completely covered and cook for 18 to 20 minutes.
  • In a medium-sized bowl, mix the plant-based cream (add to 2 or 3 tablespoons of water if the cream is very thick and mix well until homogeneous) with the preserved lemon, half the mint, and ⅛ teaspoon of salt.
  • Divide the buckwheat among four dishes. Serve with the cream and eggplant on top and sprinkle with the remaining mint.


  • Green onions: make sure you only take the green parts.
  • Asafœtida (hing): This resin has a powerful, rather foul odor. Its flavor is just as good, but fortunately pleasant when used in small quantities. And when I say that, I mean just take a tiny pinch which is 1/16 tablespoon, and grind into powder with a pestle mortar.
  • Kasha:
    • Do your best to buy buckwheat in an Eastern European market. The texture of buckwheat from these sources is denser and prevents it from overcooking by avoiding pasty results.
    • Do not drown your grains in too much water. One volume of its roasted seeds for two volumes of water.


You can replace the kasha with the same amount of quinoa.


Placed in an airtight container, this savory kasha will keep for five days in the refrigerator. 


Calories: 25kcal | Carbohydrates: 6g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 44mg | Potassium: 271mg | Fiber: 1g | Sugar: 3g | Vitamin A: 554IU | Vitamin C: 24mg | Calcium: 22mg | Iron: 1mg
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