Buckwheat with Vegetables
Healthy, because
Even smarter
Nutritional values
Buckwheat provides us with many minerals. The dietary fibres contained in this dish are rich in fibre and provide a long-lasting feeling of satiety and also stimulate the digestion.
If you like, sprinkle the finished dish with a handful of chopped walnuts: These not only bring a little crunch, but also score points with valuable ingredients such as vitamin E and omega-3 fatty acids.
(Percentage of daily recommendation)
| Calorie | 328 cal. | (16 %) | ||
| Protein | 11.36 g | (12 %) | ||
| Fat | 9.49 g | (8 %) | ||
| Carbohydrates | 55.37 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.23 g | (31 %) |
| Vitamin A | 34.97 mg | (4,371 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.29 mg | (11 %) | ||
| Vitamin B₁ | 0.14 mg | (14 %) | ||
| Vitamin B₂ | 0.34 mg | (31 %) | ||
| Niacin | 7.25 mg | (60 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 44.75 μg | (15 %) | ||
| Pantothenic acid | 0.99 mg | (17 %) | ||
| Biotin | 1.31 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 60.73 mg | (64 %) | ||
| Potassium | 585.78 mg | (15 %) | ||
| Calcium | 38.71 mg | (4 %) | ||
| Magnesium | 164.2 mg | (55 %) | ||
| Iron | 2.19 mg | (15 %) | ||
| Iodine | 1.34 μg | (1 %) | ||
| Zinc | 1.82 mg | (23 %) | ||
| Saturated fatty acids | 1.59 g | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 250 grams Buckwheat
- salt
- 2 yellow Bell pepper
- 250 grams button Mushroom
- 1 large Zucchini
- 1 onion
- 1 garlic clove
- 2 Tbsps vegetable oil
- 2 rosemary
- freshly ground peppers
- 1 tsp aged balsamic vinegar
Preparation steps
Rinse buckwheat and add to saucepan with about 500 ml (approximately 2 cups) salted water. Bring to a boil and let simmer for about 20-25 minutes over low heat.
Rinse peppers, drain and pat dry and cut out stem, seeds and ribs and dice. Clean mushrooms and cut into quarters or halves. Rinse zucchini, drain and pat dry and cut off ends and cut into cubes. Peel onion and garlic and finely dice and sauté in hot oil until translucent in a frying pan. Add vegetables and rosemary and sauté for 4-5 minutes. Season with salt, pepper and a dash of balsamic vinegar.
To serve, arrange buckwheat and vegetables on plates.
