Buckwheat Salad
Buckwheat Salad - Quick treat for lunch break or after work
Healthy, because
Even smarter
Nutritional values
Certain protein components of buckwheat are little helpers in the fight against cellulite due to their collagen-forming properties. In addition, the pseudo-cereal and the fiber it contains have a blood sugar-lowering effect. Broccoli has it all: its antioxidants ward off free radicals. This can prevent inflammation and slow down the aging process of skin and cells.
When buying the pesto for buckwheat salad, make sure that it does not contain unnecessary additives such as sugar or preservatives. Alternatively, you can make the pesto yourself. How about, for example, an aromatic Basil Walnut Pesto?
(Percentage of daily recommendation)
| Calorie | 427 cal. | (20 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 19.1 g | (64 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 164.9 μg | (275 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 89 mg | (94 %) | ||
| Potassium | 1,002 mg | (25 %) | ||
| Calcium | 172 mg | (17 %) | ||
| Magnesium | 190 mg | (63 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 219 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 7 ozs Buckwheat
- salt
- 12 ozs Broccoli
- 8 ozs frozen Fava bean
- 1 red onion
- 2 Tbsps olive oil
- 1 handful mint
- 2 Tbsps Basil pesto
- 4 Tbsps lemon juice
- peppers
- 1 Tbsp White vinegar
- 1 tsp sharp Mustard
- 1 tsp honey
- 3 ozs Yogurt (low-fat)
Preparation steps
Cook buckwheat in twice the amount of boiling salted water, covered, in a saucepan for 15 minutes. Then let cool, uncovered, for 5 minutes, loosening buckwheat with a fork; if necessary, pour off remaining water.
Meanwhile, clean broccoli, wash, divide into florets and cook in boiling salted water for 4 minutes, drain, rinse and drain. Cook beans in boiling salted water for 5 minutes, rinse and skin.
Peel the onion, dice finely. Heat 1 tablespoon oil in a frying pan. Sauté onion cubes for 4 minutes over medium heat, then set aside. Wash mint, shake dry, set aside a few leaves for garnish, chop the rest coarsely.
Mix buckwheat with diced onion, broccoli, beans, chopped mint and pesto in a bowl. Add 2 tablespoons lemon juice and remaining olive oil, season everything with salt and pepper and season to taste.
For the buckwheat salad dressing, mix the remaining lemon juice, vinegar, mustard, honey and yogurt and season with salt and pepper. Divide buckwheat salad on plates, drizzle dressing over it and serve everything garnished with mint set aside.
