Buckwheat With Tofu Recipe

Name: Buckwheat With Tofu
Prep time: 10 minutes
Cook time: 30 minutes
Yield: 2
Cuisine: Global
Ingredients: buckwheat: 150g; tofu, firm: 100g; cooking oil for tofu: 15g

buckwheat tofu, firm cooking oil for tofu gluten free vegan vegetarian muscle gain weight loss lunch dinner

A harmonious blend of hearty buckwheat and protein-rich tofu, this dish serves as a nutritious meal option that perfectly balances taste with health benefits. It's a versatile recipe that can cater to those aiming for a high-protein, balanced carb, and moderate fat intake. Buckwheat, a pseudocereal, is not only gluten-free but also rich in fiber and essential minerals, making it a great choice for those looking for a nutritious carb source. When paired with tofu, a soy-based protein powerhouse, the dish becomes a complete meal featuring all essential amino acids, along with a modest amount of healthy fats contributed by the cooking oil.

🌎 Global: Main Course

🔥 Calories 400kcal
🍗 Protein 25g
🍚 Carbs 68g
🧈 Fat 12g

🥗 Ingredients:

buckwheat (150g)
tofu, firm (100g)
cooking oil for tofu (15g)

🍳 How to cook (2 servings):

Cooking Time: 30 minutesPreperation Time: 10 minutes

Preparing the Buckwheat

Begin by rinsing the buckwheat groats thoroughly under running water. In a medium saucepan, bring water to a boil and add the rinsed buckwheat. Reduce the heat to low, cover, and simmer until the buckwheat is tender and has absorbed most of the water, about 15-20 minutes. Once cooked, fluff it with a fork and set it aside.

Cooking the Tofu

Cut the firm tofu into small cubes. Heat a tablespoon of cooking oil in a non-stick pan over medium heat. Add the tofu cubes to the pan, and sauté them until all sides are golden brown and crispy, about 8-10 minutes. Season with a pinch of salt and pepper if desired.

Combining the Ingredients

Combine the cooked buckwheat and sautéed tofu in a large bowl. Gently mix them together, seasoning with your preferred herbs and spices for added flavor. Serve the dish warm or at room temperature, complemented by a side of steamed vegetables or a fresh salad for a complete meal.

⭐️ Nutrition facts:

This dish is a nutritious powerhouse, offering approximately 20-30 grams of protein, 60-75 grams of carbs, and 10-15 grams of fats per serving. It's also high in dietary fiber, thanks to the buckwheat, and provides a good source of iron and calcium from the tofu. The use of cooking oil introduces a modest amount of healthy fats, contributing to the dish's overall balanced macronutrient profile.