Buckwheat And Egg Plate With Salad And White Spread Recipe

Name: Buckwheat And Egg Plate With Salad And White Spread
Prep time: 10 minutes
Cook time: 20 minutes
Yield: 1
Cuisine: International
Ingredients: buckwheat: 150g; egg: 50g; spinach: 30g; mixed lettuces or baby greens: 30g; sliced vegetable (tomato or radish): 20g; white spread (cheese, yogurt, sour cream, or plant-based alternative): 30g

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This enticing plate offers a wholesome and nutritious combination, perfect for those seeking a balanced meal. It features cooked buckwheat - a fiber-rich, gluten-free grain known for its nutty flavor and numerous health benefits. Topping the buckwheat is a beautifully prepared egg, which can be fried or poached according to preference, adding a high-quality protein source that complements the grain's texture. The meal is accompanied by a fresh salad blend of leafy greens, including spinach or mixed lettuces, adding a vibrant pop of color and essential micronutrients to the dish. A slice of tomato or radish introduces a subtle crispness and flavor. On the side, you can find a versatile white spread which might be a dairy or non-dairy option such as cheese, yogurt, sour cream, or a plant-based alternative, aimed at enhancing the meal with its creaminess. Whether looking for a hearty breakfast, a fulfilling lunch, or a light dinner, this carefully constructed dish not only pleases the palate but also supports a well-rounded diet.

Buckwheat and Egg Plate with Salad and White Spread

🌎 International: Main Course

🔥 Calories 500kcal
🍗 Protein 20g
🍚 Carbs 60g
🧈 Fat 20g

🥗 Ingredients:

buckwheat (150g)
egg (50g)
spinach (30g)
mixed lettuces or baby greens (30g)
sliced vegetable (tomato or radish) (20g)
white spread (cheese, yogurt, sour cream, or plant-based alternative) (30g)

🍳 How to cook (1 serving):

Cooking Time: 20 minutesPreperation Time: 10 minutes

Cooking Buckwheat

Begin by rinsing the buckwheat groats under cold water. In a medium saucepan, combine the buckwheat with water following a 2:1 ratio (water to buckwheat). Bring to a boil, then reduce the heat to a simmer, cover, and cook until the grains are tender and water is absorbed, about 10-15 minutes.

Preparing the Egg

For a fried egg, heat a small amount of oil in a frying pan over medium heat. Crack the egg into the pan, season with salt and pepper, and cook to your preferred doneness. For a poached egg, bring a pot of water to a simmer, add a splash of vinegar, create a whirlpool with a spoon, and gently drop the egg into the center. Cook for 3-4 minutes, then remove with a slotted spoon.

Assembling the Salad

Combine freshly washed spinach or mixed lettuces with thinly sliced tomatoes or radishes in a bowl. Toss lightly. You can add a simple dressing of olive oil and lemon juice or vinegar if desired, seasoning with salt and pepper to taste.

Serving

Place a serving of cooked buckwheat on a plate, top with the prepared egg, and arrange the salad on the side. Add a dollop of your chosen white spread to complete the dish. Enjoy this balanced and vibrant meal any time of the day.

⭐️ Nutrition facts:

This meal offers a great balance of macronutrients: carbohydrates from the buckwheat, high-quality proteins from the egg, dietary fiber and micronutrients from the salad, and depending on the choice of white spread, additional proteins and fats. It's rich in vitamins and minerals, providing a boost to your overall health.