Healthy Mixed Plate With Boiled Buckwheat, Vegetables, And A Boiled Egg Recipe

Name: Healthy Mixed Plate With Boiled Buckwheat, Vegetables, And A Boiled Egg
Prep time: 20 minutes
Cook time: 15 minutes
Yield: 1
Cuisine: Global
Ingredients: buckwheat: 150g; boiled egg: 50g; broccoli: 50g; brussels sprouts: 50g; carrot: 30g; cherry tomatoes: 20g; green beans: 50g; cooked spinach: 50g; canned tuna: 30g; sweet corn: 10g

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A hearty and nutritious plate, this dish offers a balanced mix of complex carbohydrates, essential proteins, and a variety of vitamins and minerals, thanks to its blend of boiled buckwheat, vegetables, a boiled egg, and a touch of canned tuna. Designed to sustain and satisfy, it's perfect for anyone looking to maintain a healthy diet without sacrificing flavor.

Healthy mixed plate with boiled buckwheat, vegetables, and a boiled egg

🌎 Global: Main Course

🔥 Calories 450kcal
🍗 Protein 22.5g
🍚 Carbs 65g
🧈 Fat 12.5g

🥗 Ingredients:

buckwheat (150g)
boiled egg (50g)
broccoli (50g)
brussels sprouts (50g)
carrot (30g)
cherry tomatoes (20g)
green beans (50g)
cooked spinach (50g)
canned tuna (30g)
sweet corn (10g)

🍳 How to cook (1 serving):

Cooking Time: 15 minutesPreperation Time: 20 minutes

Preparing the Buckwheat

1. Rinse 150g of buckwheat under cold water. 2. In a pot, bring water to a boil and add the buckwheat. 3. Reduce heat to low, cover, and simmer for 10-12 minutes, or until tender. 4. Drain any excess water and set aside.

Boiling the Vegetables

1. In another pot, bring water to a boil. 2. Add 50g each of broccoli, Brussels sprouts, green beans, and cooked spinach. Also, add 30g of carrots sliced into pieces. 3. Boil for 4-5 minutes or until vegetables are tender but still crisp. 4. Drain and set aside.

Preparing the Egg and Tuna

1. Boil an egg to your preferred level of doneness. Peel and set aside. 2. Drain a 30g portion of canned tuna, ready to be added to the dish.

Assembling the Dish

1. On a large plate, spread the boiled buckwheat as the base. 2. Arrange the boiled vegetables, boiled egg (sliced or whole), and tuna over the buckwheat. 3. Add a small amount of sweet corn (approx. 10g), and some cherry tomatoes (approx. 20g) for a burst of color and freshness. 4. Optionally, season with salt, pepper, or your favorite herbs.

⭐️ Nutrition facts:

The dish is a great source of high-quality protein from the egg and tuna, providing essential amino acids. Buckwheat, being gluten-free, is an excellent source of carbs and fiber, aiding digestion. The variety of vegetables included delivers a wide range of vitamins and minerals, such as vitamin C, vitamin K, and folate, contributing to overall health and well-being. With a moderate amount of good fats, this dish also supports heart health.