Sauteed Bell Peppers with Buckwheat
Nutritional values
(Percentage of daily recommendation)
| Calorie | 398 cal. | (19 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 44.7 μg | (75 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.9 mg | (49 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 152 μg | (51 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 242 mg | (255 %) | ||
| Potassium | 692 mg | (17 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 121 mg | |||
| Cholesterol | 11 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 250 grams Buckwheat
- 350 milliliters Vegetable broth
- 1 handful Mung bean sprouts
- 2 scallions
- 4 red and green Bell pepper
- 3 Tbsps olive oil
- 100 milliliters dry white wine
- salt
- peppers
- 4 Tbsps freshly grated Cheese (such as Pecorino)
- 2 Tbsps chopped parsley
Preparation steps
Rinse the buckwheat in a colander and sprinkle into the boiling broth. Reduce the heat and let simmer for about 15 minutes until tender with a slight bite.
Meanwhile, rinse the sprouts. Rinse the scallions and cut into thin rings. Rinse the bell peppers and cut into strips. Heat 1 tablespoon oil in a pan and sauté the peppers in it. Add the scallion rings, sauté briefly, then deglaze with the wine. Season with salt and pepper and gently simmer for 3 minutes.
Drain the buckwheat, if necessary, and let the moisture evaporate. Heat the remaining oil in another pan and fry the buckwheat over high heat for 2-3 minutes, while stirring.
Season the vegetables and spread on plates with the buckwheat. Serve sprinkled with the cheese and the chopped parsley. Serve garnished with parsley leaves, if desired.
