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track your foodBuckwheat And Mixed Vegetables Recipe
Buckwheat and Mixed Vegetables is a vibrantly colorful and nutritionally balanced dish that perfectly melds the nutty flavor of buckwheat with a variety of vegetables. This dish is ideal for those aiming to consume a wholesome meal that's rich in carbohydrates, moderately high in protein, and low in fat, making it an excellent choice for a light yet satisfying meal. It's a versatile dish that can easily be adapted to suit various dietary needs and preferences, including vegetarian and gluten-free diets.
🌎 Health-conscious: Main Course
- 🔥 Calories 350kcal
- 🍗 Protein 15g
- 🍚 Carbs 70g
- 🧈 Fat 3g
🥗 Ingredients:
- buckwheat (150g)
- cauliflower (50g)
- carrots (30g)
- green beans (30g)
- onions (20g)
- cucumber (50g)
- cooking oil (5g)
🍳 How to cook (2 servings):
Ingredients
- 150g buckwheat - 50g cauliflower, cut into small florets - 30g carrots, peeled and diced - 30g green beans, trimmed and cut into 1-inch pieces - 20g onions, finely chopped - 50g cucumber, sliced for garnish - 5g cooking oil - Salt and pepper, to taste
Instructions
1. Rinse the buckwheat under cold running water, then drain. 2. In a medium saucepan, bring water to a boil and add the buckwheat. Reduce the heat to low, cover, and simmer for about 10-12 minutes, or until the buckwheat is tender. Then, drain off any excess water. 3. While the buckwheat is cooking, heat the cooking oil in a large pan over medium heat. Add the onions and sauté until translucent. 4. Add the cauliflower, carrots, and green beans to the pan. Season with salt and pepper. Cook, stirring occasionally, until the vegetables are tender but still crisp, about 5-7 minutes. 5. Combine the cooked buckwheat with the sautéed vegetables in the pan. Mix well to ensure even distribution of ingredients. 6. Serve the buckwheat and mixed vegetables hot, garnished with freshly sliced cucumber.
⭐️ Nutrition facts:
This dish is particularly notable for its high carbohydrate content, contributed largely by the buckwheat and vegetables. It's a great source of dietary fiber and plant-based protein, with a low fat content. Buckwheat, the star ingredient, is known for its health benefits, including improving heart health and helping manage blood sugar levels. The added vegetables enrich the dish with vitamins, minerals, and antioxidants, making it a nutritious choice for maintaining overall health.
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