Buckwheat normalizes the stomach and intestines and speeds up metabolism. It contains fiber, iron, potassium and antioxidant components. Buckwheat dishes are a great way not to eat up in quarantine. But most importantly: in conditions where we are all limited in movement, it is the ability to slow down the loss of muscle mass thanks to the proteins that are found in large quantities in buckwheat.
Buckwheat meatballs
One serving contains 290 calories, recipe is for two servings.
Ingredients:
Turkey fillet - 300 g.
Buckwheat - 60 g.
Chicken egg - 1 pc.
Onions - 1 pc.
Carrots - ½ pc.
A clove of garlic - 1 pc.
Salt, pepper to taste
Preparation:
- Pour buckwheat with boiling water in a ratio of 1: 2, mix, cover and leave in a warm place for 15 minutes. Scroll the meat, onion and garlic in a meat grinder. Then combine the minced meat with buckwheat, egg, salt, pepper, mix well and form balls.
- Put the meatballs in a dry non-stick frying pan, sprinkle with grated carrots on top. Pour meatballs almost completely with water and simmer over low heat, covered for 20-30 minutes.
- Add vegetable salad or sauerkraut with 1 tsp. unrefined vegetable oil (olive, for example).
Buckwheat with mushrooms
One serving contains 330 kcal, the recipe is for one serving.
Ingredients:
Buckwheat - 60 g.
Mushrooms (any) - 100 g.
Onions - ½ pc.
Refined oil - 1 tablespoon
Salt, pepper to taste
Preparation:
- Rinse the buckwheat well and pour boiling water in a 1: 2 ratio, cover and let it brew. During this time, wash the mushrooms, cut into two or four pieces, depending on the size of the mushroom. Peel the onion and chop coarsely.
- Pour oil into a preheated frying pan, lightly simmer the onions, add mushrooms and fry them until the moisture evaporates, lightly salt and pepper. When the mushrooms are ready, add buckwheat to them and mix well.
- When serving, you can add any fresh vegetable and herbs - you get a dish balanced in proteins, fats and carbohydrates. By the way, it is also suitable for breakfast.
Beef with buckwheat and stewed vegetables
One serving contains 550 kcal, the recipe is for one serving.
Ingredients:
Lean beef - 100 g.
Buckwheat - 60 g.
Butter - 1 tsp
Zucchini - ¼ pcs.
Pepper - ¼ pcs.
Carrots - ⅓ pcs.
Cherry - 5 pcs.
Parsley for serving
Salt, pepper to taste
Preparation:
- Cut the meat into small pieces, lightly salt and pepper, add spices to taste. Put butter and meat in a frying pan, pour a little water. Cover tightly, bring to a boil and reduce heat. Simmer meat for 2-2.5 hours. It is important not to open the lid, then the beef will be soft.
- Cut the courgette, peppers and carrots into pieces and simmer in a pan without oil with a little water. Boil buckwheat. Serve buckwheat and beef with warm vegetables, adding fresh tomato (read also: "Signor tomato: simple and mouth-watering tomato dishes").
Chicken hearts with mushrooms and buckwheat
One serving contains 456 kcal, the recipe is for two servings.
Ingredients:
Buckwheat - 120 g.
Chicken hearts - 250 g.
Mushrooms - 100-150 g.
Onions - 1 pc. (small)
Carrots - 1 pc. (small)
Low-fat sour cream - 2 tablespoons
Salt, pepper to taste
Preparation:
- Cut the hearts into halves, the mushrooms into small pieces. Cut the onion into half rings, grate the carrots.
- Simmer the onions and carrots lightly with a little water, add the mushrooms, simmer for another 3-4 minutes. Add hearts, salt, pepper, stir and simmer covered for 10-12 minutes, stirring occasionally. Add sour cream, stir and simmer for 5 minutes without a lid.
- Boil buckwheat for a side dish and mix everything.
Soup with buckwheat and offal
One serving contains 410 kcal, the recipe is for two servings.
Ingredients:
Water - 0.5 l.
By-products (liver, hearts, navels) - to your taste
Carrots - ½ pc.
Onions - 1 pc. (small)
Potatoes - 3 pcs.
Buckwheat - 50 g.
Bay leaf
Greens
Salt, pepper, spices to taste
Slice of black bread
Preparation:
- Boil offal, add buckwheat and diced potatoes to them. Leave on fire for 25 minutes.
- Grate the carrots, finely chop the onion. Fry vegetables in a non-stick skillet in a drop of oil and add to the soup. Cook for about 5-10 minutes more, season with spices and salt, toss in the bay leaf.
- When serving, sprinkle with finely chopped herbs and be sure to offer a slice of dark or whole grain bread (see also: "Bread Guide: The Hardest, Healthiest and Tastiest").
Buckwheat and chicken fillet stewed with zucchini
One serving contains 460 kcal, the recipe is for three servings.
Ingredients:
Buckwheat - 180 g.
Onions - 1 pc.
Zucchini - 1 pc.
Chicken fillet - 500 g.
Salt, pepper to taste
Preparation:
- Finely chop the onion and zucchini. Simmer vegetables for 5 minutes in a non-stick pan without oil. Then add the fillet, cut into small pieces and simmer all together for 5-10 minutes. Sprinkle with spices and salt and then leave on fire until tender (about another 15 minutes).
- During this time, boil buckwheat and serve it either as a side dish, or mix it with fillets and vegetables.
- Add any vegetable salad seasoned with unrefined vegetable oil and lemon juice.
About the author:
Katya Vicks
Photo: Getty Images, press archives
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