Vegetarian Delicacy

Buckwheat Broccoli and Egg Bowl

with spicy apricot dressing
4.8
Average: 4.8 (5 votes)
(5 votes)
Buckwheat Broccoli and Egg Bowl

Buckwheat Broccoli and Egg Bowl - This bowl combines nutty-tasting grains and vitality-rich vegetables.

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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
406
calories
Calories

Healthy, because

Even smarter

Nutritional values

Broccoli is rich in the mineral calcium. If there is a calcium deficiency, fat burning cannot function properly and small fat deposits have it easy. Buckwheat contains high-quality proteins, especially the essential amino acid lysine. It is needed for the synthesis of collagen and is important for connective tissue.

If you want to avoid animal products, you can also replace the eggs with fried tofu.

1 serving contains
(Percentage of daily recommendation)
Calorie406 cal.(19 %)
Protein21 g(21 %)
Fat13 g(11 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage10.6 g(35 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.5 μg(8 %)
Vitamin E3.9 mg(33 %)
Vitamin K170.3 μg(284 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin7.6 mg(63 %)
Vitamin B₆0.7 mg(50 %)
Folate118 μg(39 %)
Pantothenic acid2.7 mg(45 %)
Biotin19.1 μg(42 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C118 mg(124 %)
Potassium749 mg(19 %)
Calcium186 mg(19 %)
Magnesium109 mg(36 %)
Iron4.6 mg(31 %)
Iodine20 μg(10 %)
Zinc3.4 mg(43 %)
Saturated fatty acids2.3 g
Uric acid187 mg
Cholesterol198 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
7 ¼ ozs Buckwheat
salt
10 ozs Red cabbage
1 Tbsp balsamic vinegar
peppers
10 ozs Broccoli
5 ozs Edamame (in the pod )
¼ tsp cilantro
1 oz Apricot fruit spreads (2 TBSP.)
3 Tbsps soy sauce
1 Tbsp lemon juice
¼ tsp Sambal oelek
1 Tbsp sesame oil
1 Tbsp Canola oil
4 eggs
How healthy are the main ingredients?
Red cabbageBroccoliBuckwheatsoy saucesesame oilsalt

Preparation steps

1.

Rinse buckwheat with water, cook with twice the amount of salted water in about 20 minutes until al dente. Then leave to cool.

2.

In the meantime, clean and wash the red cabbage and slice into fine strips. Season with salt, pepper and balsamic vinegar, knead and let stand.

3.

Clean broccoli, wash and cook with the edamame in salted water over medium heat, covered, for about 10-12 minutes until al dente. Then drain, season with salt, pepper, and coriander, and keep warm.

4.

Meanwhile, mix apricot fruit spread, soy sauce, lemon juice, sambal oelek, sesame oil and 5 tablespoons water to make a sauce.

5.

Heat canola oil in a large frying pan. Fry 4 fried eggs in it over medium heat for about 5-7 minutes. Season with salt and pepper.

6.

Arrange ingredients in 4 bowls, drizzle with sauce and serve with the fried egg.