Smarter Home Cooking

Sauteed Bell Peppers with Buckwheat

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Sauteed Bell Peppers with Buckwheat
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
398
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie398 cal.(19 %)
Protein13 g(13 %)
Fat13 g(11 %)
Carbohydrates52 g(35 %)
Sugar added0 g(0 %)
Roughage6.8 g(23 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.2 μg(1 %)
Vitamin E6.2 mg(52 %)
Vitamin K44.7 μg(75 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.9 mg(49 %)
Vitamin B₆0.9 mg(64 %)
Folate152 μg(51 %)
Pantothenic acid1.3 mg(22 %)
Biotin10 μg(22 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C242 mg(255 %)
Potassium692 mg(17 %)
Calcium161 mg(16 %)
Magnesium122 mg(41 %)
Iron3.7 mg(25 %)
Iodine6 μg(3 %)
Zinc2.9 mg(36 %)
Saturated fatty acids4 g
Uric acid121 mg
Cholesterol11 mg
Complete sugar6 g

Ingredients

for
4
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
How healthy are the main ingredients?
Buckwheatolive oilparsleysalt

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

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