Buckwheat Groats Stew With Tomato Sauce Recipe

Name: Buckwheat Groats Stew With Tomato Sauce
Prep time: 20 minutes
Cook time: 1 hour
Yield: 4
Cuisine: Global
Ingredients: cooked buckwheat groats: 175g; tomato sauce: 125g; stew (mixed vegetables and meat): 150g

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This dish is a heartwarming combination of cooked buckwheat groats, a rich tomato-based sauce, and a hearty stew that may contain either vegetables or meat. It's a versatile meal that can easily be adapted to suit various dietary needs while providing a good balance of macronutrients.

🌎 Global: Main course

🔥 Calories 450kcal
🍗 Protein 20g
🍚 Carbs 70g
🧈 Fat 10g

🥗 Ingredients:

cooked buckwheat groats (175g)
tomato sauce (125g)
stew (mixed vegetables and meat) (150g)

🍳 How to cook (4 servings):

Cooking Time: 1 hourPreperation Time: 20 minutes

Prepare Buckwheat Groats

Start by rinsing your buckwheat groats under cold water. Then, bring water to a boil in a pot and add the groats. Reduce heat to a simmer and cook until the groats are tender, about 15-20 minutes. Drain any excess water.

Make Tomato Sauce

In a separate pan, heat olive oil over medium heat. Add finely chopped onions and garlic, and cook until they're soft. Then, stir in chopped tomatoes (fresh or canned), salt, pepper, and your choice of herbs like basil or oregano. Let the sauce simmer until it thickens, about 20-30 minutes.

Prepare Stew

In another pan or pot, start by sautéing onions and garlic in some oil. If using meat, add it now and cook until browned. Then, add chopped vegetables of your choice (e.g., carrots, bell peppers) and cook until they're tender. Season with salt, pepper, and other spices as desired. Combine with the tomato sauce and let the mixture simmer together for a final 10-15 minutes.

⭐️ Nutrition facts:

This meal is rich in dietary fiber, thanks to the buckwheat and vegetables. It can offer a good source of protein, especially if meat or legumes are included in the stew. The tomato sauce provides vitamins C and K, as well as potassium. The fat content is relatively low, especially if lean meat or only vegetables are used.