I was pleased to discover the rustic flavor and almost crunchy texture of hulled buckwheat: even if it is mistakenly considered a cereal, buckwheat does not belong to the Graminaceae family.
It is a special food because it has some of the typical nutritional characteristics of cereals and legumes, even though it is neither one nor the other! I found this product by chance in a shop specializing in organic and macrobiotic products.So at home I dabbled in the preparation of some recipes and today I would like to offer you my experiment: buckwheat with vegetables flavored with mustard! A real treat!
Video of the Recipe
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Identity Card of the Recipe
- 103 KCal Calories per serving
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Ingrediants
- 150 g of shelled buckwheat
- 150 g of potatoes
- 150 g of carrots
- 150 g of zucchini
- 200 g of champignon or chiodini or pioppini mushrooms
- 2 tablespoons of extra virgin olive oil
- 2 teaspoons of mustard
- q.s. of salt
- q.s. of pepper
Materials Needed
- Vegetable grinder or mandolin
- Cooking pan
- Casserole
- Scoop or wooden spoons
- Colander
Preparation
- Boil the peeled buckwheat in salted water for 15-20 minutes.
- In the meantime, peel the vegetables: peel the carrots and potatoes, cut the ends of the courgettes and cut them into julienne strips with the special vegetable grinder or with the mandolin. Clean the mushrooms and cut them into slices.
Did you know that
You can also use other types of vegetables such as onions, peppers, aubergines, peas, green beans, bean sprouts etc.
To give a slightly spicy touch and to flavor the sauce, it is advisable to grate a piece of fresh ginger into the vegetables.- Heat 2 tablespoons of extra virgin olive oil in a pan and sauté the julienned vegetables and mushrooms over high heat, adding a pinch of salt and a little pepper. Then cover the vegetables with the lid and cook over low heat for 10 minutes.
- Drain the buckwheat from the cooking water and let it flavor in the vegetable sauce: raise the heat for a better result.
- Season everything by mixing with two tablespoons of mustard sauce and serve immediately in single-serving bowls.
Alice's comment - PersonalCooker
Buckwheat with vegetables is delicious, both in the hot and cold version. In fact, this pseudocereal lends itself to the preparation of soups, broths and salads; moreover, it does not develop gluten in contact with liquids, so it can also be consumed by those suffering from celiac disease! A valid alternative to the classic risotto!Nutritional values and Health Comment on the recipe
Hulled Buckwheat with Vegetables is a vegan first course (without ingredients of animal origin), low in energy. Calories are mainly provided by carbohydrates, while proteins and lipids are marginal. Cholesterol is absent and the fibers seem abundant.
The hulled buckwheat with vegetables is suitable for any diet, including those for gluten and lactose intolerance. The average portion calculated on raw or dry ingredients is about 250-300g (260-310kcal).
The nutritional values shown on the side refer to 100 grams of raw food.
