Herb-Buckwheat Groats
Herb-Buckwheat Groats - Taste a spoonful and a good mood is guaranteed
Healthy, because
Even smarter
Nutritional values
Anyone who appreciates the spicy buckwheat flavour will have a good laugh: ...because the seeds contain many important nutrients, including tryptophane. This essential amino acid plays an essential role in brain metabolism and is known for its effect as a "happiness substance".
Good to know if you or your fellow eaters suffer from gluten intolerance: Buckwheat is not a "real" grain and therefore free from gluten protein.
(Percentage of daily recommendation)
| Calorie | 535 cal. | (25 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 6.7 μg | (11 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 29.3 mg | (244 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 21.8 μg | (48 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 82 mg | (86 %) | ||
| Potassium | 1,397 mg | (35 %) | ||
| Calcium | 385 mg | (39 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 6.2 mg | (78 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 290 mg | |||
| Cholesterol | 100 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- salt
- 4 ozs Buckwheat flour (medium-fine)
- 2 bunches scallions
- 2 Turkey cutlets
- 1 Tbsp olive oil
- 2 ozs Fresh herbs
- peppers
- 5 ozs Yogurt (3.5% fat)
Kitchen utensils
Preparation steps
Bring 450 ml (approximately 2 cups) of lightly salted water to a boil in a pot. Rinse the buckwheat groats under hot water in a sieve, then drain and add to the boiling water. Return to a boil while stirring.
Cover pot and cook over low heat, stirring occasionally, 5-6 minutes.
Meanwhile, rinse scallions, wipe dry and cut into 1 cm (approximately 1/2-inch) thick rings. Add to pot and cook, covered, until groats are tender and liquid is absorbed, 5-6 minutes more.
Rinse the turkey cutlets, pat dry and cut into long, thin strips.
Heat olive oil in a pan over medium heat and cook the turkey until golden brown all over, about 4 minutes, turning frequently.
Rinse the herbs, shake dry, pluck leaves and chop finely. Reserve about 1/3 for garnish and stir the rest into the groats. Season with salt and pepper. Stir the yogurt in a small bowl until smooth. Divide groats and turkey among plates, sprinkle with remaining herbs and serve with yogurt.
