Buckwheat Broccoli and Egg Bowl
Buckwheat Broccoli and Egg Bowl - This bowl combines nutty-tasting grains and vitality-rich vegetables.
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.
(Percentage of daily recommendation)
| Calorie | 406 cal. | (19 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.6 g | (35 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 170.3 μg | (284 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 19.1 μg | (42 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 118 mg | (124 %) | ||
| Potassium | 749 mg | (19 %) | ||
| Calcium | 186 mg | (19 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 187 mg | |||
| Cholesterol | 198 mg | |||
| Complete sugar | 9 g |
Ingredients
- 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
Preparation steps
Rinse buckwheat with water, cook with twice the amount of salted water in about 20 minutes until al dente. Then leave to cool.
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.
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.
Meanwhile, mix apricot fruit spread, soy sauce, lemon juice, sambal oelek, sesame oil and 5 tablespoons water to make a sauce.
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.
Arrange ingredients in 4 bowls, drizzle with sauce and serve with the fried egg.
