RECIPES: 4 dishes with buckwheat

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Cereals contain slow carbohydrates that can keep your energy levels high for long periods of time, which comes in handy when preparing for long runs or intense workouts.

Buckwheat contains a lot of iron, as well as calcium, potassium, phosphorus, iodine, zinc, fluorine, molybdenum, cobalt, as well as vitamins B1, B2, B9 (folic acid), PP, vitamin E. The flowering aboveground part of buckwheat contains rutin, phagopyrin, protequic, gallic, chlorogenic and caffeic acids; seeds - starch, protein, sugar, fatty oil, organic acids (maleic, menolenic, oxalic, malic and citric), riboflavin, thiamine, phosphorus, iron. By the content of lysine and methionine, buckwheat proteins surpass all cereal crops; it is characterized by high digestibility - up to 78%.

There are relatively few carbohydrates in buckwheat; the available carbohydrates are absorbed by the body for a long time, due to which, after eating buckwheat, you can feel full for a long time.

Wikipedia

Recipe number 1. Buckwheat and feta salad

Ingredients:

• 1 cup white vinegar
• 1/2 teaspoon sugar
• 1/2 teaspoon black pepper
• 2 cloves of garlic, peeled and mashed;
• a few sprigs of fresh dill;
• 1 fresh cucumber, sliced
• 1 cup buckwheat;
• 2 cups soy sprouts or any other sprouts
• 120 g feta;
• 2 tablespoons olive oil
• juice and zest of one lemon;
• 1/2 cup fresh mint, finely chopped
• 1/2 small red onion, finely chopped
• salt and freshly ground black pepper to taste.

Cooking. Boil buckwheat. While it's cooking, prepare the cucumbers. Combine vinegar, sugar, garlic and black pepper in a small saucepan, put on fire, bring to a boil and cook over low heat, stirring constantly until sugar dissolves. Then remove from heat and cool to room temperature.

Put the sliced cucumbers in a jar, remember a little, fill with the prepared brine, tighten the lid tightly and leave for an hour, preferably in the sun.

In a separate large bowl, combine cooled buckwheat, diced feta, bean sprouts, lemon juice and zest, chopped mint leaves, onion, and olive oil. Stir, season with salt and pepper, cover and leave to infuse for at least 30 minutes. Serve with pickled cucumbers.

Recipe number 2. Raw buckwheat porridge

Ingredients:

• 2 cups of raw buckwheat, soaked overnight, rinsed and dried;
• 1 cup almond milk
• 1/4 cup maple syrup or honey
• 1 teaspoon cinnamon
• a pinch of vanillin;
• 1 tablespoon ground flax seeds
• a pinch of sea salt;
• berries and bananas as an optional addition;
• 1/3 cup unsweetened coconut.

Cooking. Dry the buckwheat soaked overnight, send it to a food processor and chop it. Add almond milk, maple syrup or honey, cinnamon, vanillin, sea salt to buckwheat and beat until smooth. At the end, add coconut flakes to the finished porridge and stir.

Divide the porridge into bowls and add to the berries or bananas. If you don't like flakes of coconut, you can do without it.

Recipe number 3. Buckwheat granola

Ingredients:

• 2 cups oatmeal
• 1/4 cup raw almonds or any other nuts you like
• 3/4 cup raw buckwheat
• 3/4 cup sunflower seeds
• 1/4 cup canola or coconut oil
• 1/4 cup honey
• 1/4 teaspoon salt
• 1/2 teaspoon cinnamon
• 3/4 cup coconut flakes
• 1/2 cup dried fruit of your choice
• a pinch of vanillin.

Cooking. Combine everything except the coconut and dried fruit in a separate bowl. Preheat the oven to 150 degrees and bake the mixture in it for about an hour in a metal dish lined with baking paper, stirring every half hour. Then remove the slightly gilded granola and add the coconut and dried fruit.

Serve with milk or unflavored yoghurt.

Recipe number 4. Buckwheat risotto with mushrooms

Ingredients:

• 2 tablespoons of grape seed oil or any other vegetable oil
• 1 ½ cups of onions, diced into small pieces;
• 1 1/2 cups buckwheat
• 2 cups chopped mushrooms
• 2 cloves of minced garlic
• 1 cup dry white wine
• 4 cups vegetable stock
• 1/3 cup grated Parmesan
• 1/2 cup low fat cottage cheese
• 1/4 cup finely chopped parsley
• sea salt and freshly ground pepper to taste.

Cooking. Heat the oil in a deep skillet with a thick bottom and add the onion and buckwheat there, cook for about 10 minutes, stirring constantly.

Then add the chopped mushrooms there, mix everything well and cook for another 10 minutes, stirring occasionally with the risotto. Then add the garlic, mix everything well, and after a minute, pour in the wine.

When the wine is absorbed, add the broth and bring the risotto to a boil over medium heat. Then reduce heat and cook until liquid is almost completely evaporated (about 10 minutes). At the very end, add the parmesan and cottage cheese, mix everything thoroughly and only then add a little salt and pepper to taste. Salting the risotto is best after you've added the cheese, as the parmesan itself is very salty and it is possible to oversalt the dish if you added salt at the beginning.

Arrange the risotto on plates, sprinkle with fresh parsley and serve.