Grilled Vegetables With Buckwheat And Tofu Recipe

Name: Grilled Vegetables With Buckwheat And Tofu
Prep time: 15-20 minutes
Cook time: 8-10 minutes
Yield: 2
Cuisine: International
Ingredients: buckwheat: 100g; red bell pepper: 100g; zucchini: 50g; tofu: 80g; olive oil: 10g; seasonings: 0g

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Grilled vegetables with buckwheat and tofu is a flavorful and nutritious dish that combines the nutty taste of buckwheat with fresh, grilled vegetables and protein-rich tofu. This balanced meal serves as an excellent source of plant-based protein, fiber, and various vitamins and minerals.

🌎 International: Main Course

🔥 Calories 400kcal
🍗 Protein 20g
🍚 Carbs 65g
🧈 Fat 10g

🥗 Ingredients:

buckwheat (100g)
red bell pepper (100g)
zucchini (50g)
tofu (80g)
olive oil (10g)
seasonings (0g)

🍳 How to cook (2 servings):

Cooking Time: 8-10 minutesPreperation Time: 15-20 minutes

Preparation

Start by pressing the tofu to remove excess water. Cook the buckwheat according to package instructions until it's fluffy and set aside. Cut the red bell pepper and zucchini into bite-sized pieces.

Grilling

Heat a grill or grill pan over medium-high heat. Lightly brush the vegetables and tofu with olive oil and season with salt, pepper, garlic powder, and other herbs of your choice. Grill the vegetables and tofu until they have nice grill marks and are cooked through, turning occasionally. This should take about 8-10 minutes.

Serving

Combine the grilled vegetables and tofu with the cooked buckwheat. Toss well and adjust seasoning if needed. Serve warm as a nutritious and filling meal.

⭐️ Nutrition facts:

This dish is high in plant-based protein, offering 15-25 grams per serving, and rich in dietary fiber, thanks to the buckwheat and vegetables. It's also low in fat, with just 5-15 grams per serving, making it a heart-healthy choice. Furthermore, the meal is packed with vitamins A and C from the red bell peppers and zucchini, contributing to immune system support and skin health.