Buckwheat with vegetables and mushrooms

A great light multicomponent side dish! Buckwheat with vegetables and mushrooms is a good nutritious, perfectly saturating dish with fresh vegetables and boiled broccoli that have preserved maximum vitamins, as well as spicy mushrooms and olives. Pickled champignons and pitted green olives add their own special flavor note and complement this rich and varied-tasting dish in a wonderful way. You can take any pickled mushrooms: champignons, honey mushrooms, pears or assorted mushrooms.
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Composition / ingredients

servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 17 % 5 g
Fats 20 % 6 g
Carbohydrates 63 % 19 g
144 kcal
GI: 16 / 84 / 0

Cooking method

Cooking time: 1 h

First of all, it is necessary to prepare buckwheat. Buckwheat groats should be thoroughly rinsed (sorted, if necessary), and then either boiled until ready and cooled, or soaked overnight so that the groats absorb water and soften thoroughly. In case of soaking, the dish will be especially nutritious and healthy!
Rinse the broccoli, carefully divide into inflorescences. Cut off the "legs" and pour boiling water over the "caps" or boil for 1-2 minutes, depending on your preferences, as you like softer or tighter. It is important that the cabbage retains its density and does not fall apart.
Pickled champignons and pitted green olives must be crushed. Mushrooms are cut into small cubes, and olives are cut into circles. By the way, olives can be used with stuffing (with lemon, cucumbers, cheese). This will only add piquancy to the dish!
Fresh cucumber and bell pepper (preferably red, juicy, fleshy) rinse, peel the pepper from the core with seeds. Cut the cucumber and the pulp of the bell pepper into small cubes.
In a large, spacious bowl, in which it will be convenient to mix all the ingredients, combine the finished buckwheat (not hot), add the "caps" of broccoli, put the chopped champignons and olives, cucumber and bell pepper. Pour olive oil over the dish, add salt to taste, mix and serve.
If desired, you can supplement buckwheat with vegetables and mushrooms with chopped fresh herbs to your taste, as well as add your favorite spices. Ground black pepper is very good for such a dish.

Caloric content of the products possible in the composition of the dish

  • Fresh cucumbers - 15   kcal/100g
  • Sweet pepper - 27   kcal/100g
  • Buckwheat (whole grain) - 335   kcal/100g
  • Dark buckwheat flour - 333   kcal/100g
  • Light buckwheat flour - 347   kcal/100g
  • Boiled buckwheat - 163   kcal/100g
  • Buckwheat - 313   kcal/100g
  • Broccoli - 33   kcal/100g
  • Olives - 115   kcal/100g
  • Salt - 0   kcal/100g
  • Olive oil - 913   kcal/100g
  • Canned champignons - 12   kcal/100g

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