Buckwheat with Peas and Crawfish

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Buckwheat with Peas and Crawfish
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
676
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie676 kcal(32 %)
Protein40.05 g(41 %)
Fat32.29 g(28 %)
Carbohydrates60.2 g(40 %)
Sugar added0 g(0 %)
Roughage11.46 g(38 %)
Vitamin A574.93 mg(71,866 %)
Vitamin D0 μg(0 %)
Vitamin E3.42 mg(29 %)
Vitamin B₁0.38 mg(38 %)
Vitamin B₂0.51 mg(46 %)
Niacin17.4 mg(145 %)
Vitamin B₆0.53 mg(38 %)
Folate161.98 μg(54 %)
Pantothenic acid2.8 mg(47 %)
Biotin0.93 μg(2 %)
Vitamin B₁₂3.66 μg(122 %)
Vitamin C102.06 mg(107 %)
Potassium1,153.78 mg(29 %)
Calcium192.33 mg(19 %)
Magnesium215.8 mg(72 %)
Iron5.89 mg(39 %)
Zinc4.69 mg(59 %)
Saturated fatty acids4.5 g
Cholesterol226.23 mg

Ingredients

for
4
Ingredients
200 grams Buckwheat
salt
1 carrot
2 Apple (Granny Smith)
4 teaspoons lemon juice
400 grams peas
200 grams Snow peas
1 bunch Chives
12 crayfish
8 tablespoons olive oil
1 pinch cayenne pepper
50 milliliters white wine
freshly ground peppers
How healthy are the main ingredients?
BuckwheatsaltcarrotAppleSnow peaChives

Preparation steps

1.

Cook the buckwheat according to package directions in salted water. Drain and rinse with cold water. Meanwhile, peel the carrot and cut into thin strips. Rinse and halve the apples. Cut out the cores and cut the flesh of the apples into thin strips. Mix with 1 teaspoon lemon juice.

2.

Blanch the peas and the snow peas in boiling salted water for about 3 minutes. Quench in ice water and drain. Rinse the chives, pat dry with kitchen paper and cut into 3 cm (approximately 1 inch) long pieces.

3.

Peel the crawfish tails, leaving the caudal fins. Heat 3 tablespoons olive oil in a pan and cook crawfish tails on each side for about 1 minute. Season with salt and cayenne pepper. Add the white wine.

4.

Mix buckwheat, carrot, apple, peas, snow peas and half the chives with the remaining olive oil and the remaining lemon juice. Season with salt and pepper. Serve in soup plates and top with the crawfish tails. Garnish with the remaining chives.