Smarter Home Cooking

Sauteed Bell Peppers with Buckwheat

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Sauteed Bell Peppers with Buckwheat
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Health Score:
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
387
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie387 kcal(18 %)
Protein11.32 g(12 %)
Fat15.12 g(13 %)
Carbohydrates53.58 g(36 %)
Sugar added0 g(0 %)
Roughage8.59 g(29 %)
Vitamin A84.75 mg(10,594 %)
Vitamin D0.04 μg(0 %)
Vitamin E0.56 mg(5 %)
Vitamin B₁0.14 mg(14 %)
Vitamin B₂0.33 mg(30 %)
Niacin7.68 mg(64 %)
Vitamin B₆0.42 mg(30 %)
Folate41.21 μg(14 %)
Pantothenic acid0.96 mg(16 %)
Biotin0.26 μg(1 %)
Vitamin B₁₂0.11 μg(4 %)
Vitamin C100.33 mg(106 %)
Potassium561.09 mg(14 %)
Calcium108.23 mg(11 %)
Magnesium164.07 mg(55 %)
Iron2.16 mg(14 %)
Iodine1.34 μg(1 %)
Zinc1.95 mg(24 %)
Saturated fatty acids3.21 g
Cholesterol7.09 mg

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 tablespoons olive oil
100 milliliters dry white wine
salt
peppers
4 tablespoons freshly grated Cheese (such as Pecorino)
2 tablespoons 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.