EatSmarter exclusive recipe

Herb-Buckwheat Groats

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Herb-Buckwheat Groats

Herb-Buckwheat Groats - Taste a spoonful and a good mood is guaranteed

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
535
calories
Calories

Healthy, because

Even smarter

Nutritional values

Anyone who appreciates the spicy buckwheat flavour will have a good laugh: ...because the seeds contain many important nutrients, including tryptophane. This essential amino acid plays an essential role in brain metabolism and is known for its effect as a "happiness substance".

Good to know if you or your fellow eaters suffer from gluten intolerance: Buckwheat is not a "real" grain and therefore free from gluten protein.

1 serving contains
(Percentage of daily recommendation)
Calorie535 kcal(25 %)
Protein46 g(47 %)
Fat11 g(9 %)
Carbohydrates60 g(40 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.7 mg(31 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin29.3 mg(244 %)
Vitamin B₆1.4 mg(100 %)
Folate102 μg(34 %)
Pantothenic acid2.3 mg(38 %)
Biotin21.8 μg(48 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C82 mg(86 %)
Potassium1,397 mg(35 %)
Calcium385 mg(39 %)
Magnesium103 mg(34 %)
Iron6.6 mg(44 %)
Iodine15 μg(8 %)
Zinc6.2 mg(78 %)
Saturated fatty acids3.2 g
Uric acid290 mg
Cholesterol100 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
salt
4 ozs Buckwheat flour (medium-fine)
2 bunches scallions
2 Turkey cutlets
1 Tbsp olive oil
2 ozs Fresh herbs
peppers
5 ozs Yogurt (3.5% fat)
How healthy are the main ingredients?
olive oilsalt
Preparation

Kitchen utensils

1 Measuring cups, 1 Pot (with lid), 1 Sieve, 1 Wooden spoon, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Slotted spatula, 1 Tablespoon, 1 Non-stick pan, 1 Paper towel, 1 Small bowl

Preparation steps

1.
Herb-Buckwheat Groats preparation step 1

Bring 450 ml (approximately 2 cups) of lightly salted water to a boil in a pot. Rinse the buckwheat groats under hot water in a sieve, then drain and add to the boiling water. Return to a boil while stirring.

2.
Herb-Buckwheat Groats preparation step 2

Cover pot and cook over low heat, stirring occasionally, 5-6 minutes.

3.
Herb-Buckwheat Groats preparation step 3

Meanwhile, rinse scallions, wipe dry and cut into 1 cm (approximately 1/2-inch) thick rings. Add to pot and cook, covered, until groats are tender and liquid is absorbed, 5-6 minutes more.

4.
Herb-Buckwheat Groats preparation step 4

Rinse the turkey cutlets, pat dry and cut into long, thin strips.

5.
Herb-Buckwheat Groats preparation step 5

Heat olive oil in a pan over medium heat and cook the turkey until golden brown all over, about 4 minutes, turning frequently.

6.
Herb-Buckwheat Groats preparation step 6

Rinse the herbs, shake dry, pluck leaves and chop finely. Reserve about 1/3 for garnish and stir the rest into the groats. Season with salt and pepper. Stir the yogurt in a small bowl until smooth. Divide groats and turkey among plates, sprinkle with remaining herbs and serve with yogurt.