Buckwheat with Rye Sauce and Garlic Mushrooms
Buckwheat with rye sauce and garlic mushrooms - Healthy Scandinavian wellness cuisine
Healthy, because
Even smarter
Nutritional values
The pseudocereal Buckwheat is gluten-free and contains plenty of minerals such as magnesium, potassium and iron; the latter contribute to a healthy cardiovascular system. The dietary fiber hemicellulose, which occurs in edible mushrooms, ensures good satiety.
You can also easily prepare a lactose-free version of buckwheat with rye bread sauce and garlic mushrooms: To do this, replace the cow's milk with oat drink or soy drink.
(Percentage of daily recommendation)
| Calorie | 457 cal. | (22 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 40.2 μg | (67 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 21.1 μg | (47 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 738 mg | (18 %) | ||
| Calcium | 107 mg | (11 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 152 mg | |||
| Cholesterol | 13 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 1 slice day old Rye bread
- 2 shallots
- 1 Tbsp butter
- 7 ozs milk (whole)
- salt
- peppers
- ½ tsp ground Caraway
- 1 Sage
- 4 Tbsps Canola oil
- 9 ozs buckwheat groats
- 25 ozs Vegetable broth
- 2 garlic cloves
- 5 sprigs fresh thyme
- 30 ozs mixed Mushrooms (e.g. mushrooms, oyster mushrooms, enoki, shiitake, herb mushrooms)
- ½ bunch Garlic chive
- 2 Tbsps almonds
Preparation steps
Finely chop the rye bread with a blitz chopper. Peel 1 shallot and chop finely.
Heat butter in a saucepan. Sauté shallot in it for 3 minutes over medium heat. Deglaze with milk, bring to a boil and season with salt, pepper and caraway seeds. Stir in bread crumbs and simmer for 5-10 minutes over low heat until sauce thickens slightly. Season to taste and set aside.
Meanwhile, wash sage, shake dry and chop leaves very finely. Heat 2 tablespoons of oil in a saucepan. Add buckwheat groats and sauté for 2-3 minutes over medium heat. Stir in sage, deglaze with a little broth and let it evaporate almost completely. While stirring occasionally, gradually pour in the remaining broth, add salt and pepper. Cook buckwheat groats for a total of about 25 minutes over low heat.
Meanwhile, for the mushrooms, peel remaining shallot and garlic and finely chop both. Wash thyme and shake dry. Clean mushrooms and leave whole or cut into pieces, depending on size.
In a large frying pan, heat remaining oil. Sauté shallot and garlic for 3 minutes over medium heat. Add mushrooms and sauté for 5 minutes. Add thyme sprigs and cook everything for 5 minutes, turning.
At the same time, wash the chopped garlic, shake dry, cut into fine rolls and finally add to the mushrooms. Chop the almonds.
Add bread sauce to buckwheat, heat everything again briefly and stir in a little milk if needed. Put buckwheat into deep plates. Salt and pepper the fried mushrooms and arrange them with the thyme on the buckwheat, sprinkle everything with almonds and pepper and serve.
