Buckwheat Bowl with Broccoli and Pumpkin
Buckwheat bowl with broccoli and pumpkin - A bowl full of superfoods
Healthy, because
Even smarter
Nutritional values
Due to the balanced mineral mix of relaxing magnesium and blood-forming iron, gluten-free buckwheat is a real health booster.
Not pumpkin season? Then replace with butternut squash or carrots.
(Percentage of daily recommendation)
| Calorie | 509 cal. | (24 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 149 μg | (248 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 68 mg | (72 %) | ||
| Potassium | 947 mg | (24 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 164 mg | (55 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 241 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 10 ozs Buckwheat
- 2 carrots
- 26 ozs Vegetable broth
- 18 ozs pumpkin flesh
- 1 red onion
- 4 Tbsps olive oil
- Iodized salt (With fluoride)
- peppers
- 14 ozs Broccoli
- 2 handfuls Fresh herbs (e.g. mint, coriander)
- 1 oz Cashews (2 TBSP.)
- 1 ½ ozs Olives
- 1 oz Caper
- ½ lemon (juice)
- 1 oz Miso paste (2 TBSP.)
- 1 ½ tsps honey
- Chili powder
Preparation steps
Rinse buckwheat in a sieve and drain. Clean, peel, wash and cut carrots into small cubes. Cook buckwheat in 22 ounces broth for 20-25 minutes on low heat, adding the carrots after 10 minutes of cooking time.
Meanwhile, dice pumpkin flesh about 3/4-inch cubes. Peel onion and cut it into thin rings. Heat 2 tablespoons of oil in a frying pan. Sauté onion rings in it for 3 minutes over medium heat. Add pumpkin and sauté for 5 minutes. Add remaining broth, salt, and pepper and cook covered for 12-15 minutes over low heat until tender.
Meanwhile, clean broccoli, wash, divide into florets and cook in boiling salted water for 5 minutes until al dente. Then drain and leave to drain.
Wash herbs, shake dry and pluck off leaves. Chop cashews. Halve and pit olives and chop coarsely together with capers.
Drain buckwheat, reserving broth. Mix lemon juice with salt, pepper, 5-6 tablespoons broth, miso paste, honey, chili powder and remaining oil.
Divide buckwheat into bowls and sprinkle with capers and olives. Arrange broccoli and squash on top of buckwheat, drizzle with dressing and sprinkle with herbs and cashews.
