How to cook buckwheat: a detailed instruction

Buckwheat has long become a popular super food - the gurus of sports, fitness and healthy nutrition will definitely include it in their diet. Today we talk about the beneficial properties of buckwheat and share secrets on how to cook tasty and crumbly porridge.

Buckwheat has a lower glycemic index than other grains. It is known that the lower this indicator, the slower and more difficult the product is broken down to glucose. Such foods are not stored as fat.

The protein contained in buckwheat is capable of

contacting

with cholesterol, preventing its absorption by the body, is great news for those who want to eat right and lose weight.

Due to the balanced set of amino acids, protein in buckwheat groats of very high quality. Buckwheat is especially rich in

amino acids

lysine and arginine, which are involved in the construction of muscle tissue, support immunity and help reduce body fat. Protein in buckwheat promotes muscle growth, recovery and reduces the risk of pain after sports activities.

How to cook buckwheat: a detailed instruction

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Unlike wheat, buckwheat does not contain gluten. So it is ideal for people with celiac disease or gluten sensitivity. By the way, if you do not have contraindications for the use of gluten, do not completely refuse it - and here's why.

Fiber is essential for good digestion and intestinal health. Due to the fiber content, buckwheat saturates for a long time.

Buckwheat contains vitamins P, B1, B3, B5 and B6, which improve metabolism, participate in the synthesis of hemoglobin, improve skin condition, accelerate the healing of damaged skin. Buckwheat saturates the body with magnesium, iron and phosphorus.

Buckwheat is characterized by a high content of flavonoids. These antioxidants have anti-inflammatory properties and help strengthen blood vessels.

How to cook buckwheat: a detailed instruction

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There are different ways to cook buckwheat: cook, pour boiling water. Or the most unusual, but no less popular way: pour kefir at night.

How to cook buckwheat: a detailed instruction

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  1. First, buckwheat must be carefully sorted out, separating the garbage.

  2. Then pour the cereal with water in a ratio of one to two.
  3. After boiling, we recommend keeping boiled buckwheat on low heat under a lid for 20-25 minutes until all the water has boiled away.

The main secret of crumbly boiled buckwheat: do not interfere during cooking!

70 calories

How to cook buckwheat: a detailed instructionHow to cook buckwheat: a detailed instruction

Buckwheat with mushrooms and vegetables

A simple, tasty and low-calorie side dish in just half an hour .

How to cook buckwheat: a detailed instruction

COOKING TIME :

30 minutes

NUMBER OF PORTS:

4 servings

Ingredients

Oil (plants)

1 tbsp. l

Preparation process

  1. Rinse the buckwheat and cook until cooked according to the instructions on the package (or soak in water for several hours).

  2. Peel the vegetables. Grate carrots and chop onions and mushrooms finely.
  3. Pour a spoonful of oil into the preheated pan. Sauté vegetables and mushrooms over medium heat until cooked. Season with salt and season to taste.

  4. Add the finished cereal to the pan, mix and simmer another 5-7 minutes.
  5. Arrange the dish on plates and decorate with greens.

285 calories

How to cook buckwheat: a detailed instructionHow to cook buckwheat: a detailed instruction

An excellent breakfast recipe for a large company, especially if there is a ready-made buckwheat after dinner.

How to cook buckwheat: a detailed instruction

COOKING TIME :

20 minutes

NUMBER OF PORTS:

6 servings

Ingredients

Oil (olive )

2 tbsp. l

Cooking process

  1. Thin the leek thinly (only the light part).

  2. Heat one tablespoon of oil in a pan. Add leek and fry for about 3 minutes. Then salt and cook until soft for about 5 minutes. Add the spinach. If necessary, drain excess fluid.

  3. In a bowl, beat the eggs. Add salt, pepper, milk, boiled buckwheat, feta, dill and sauteed leek with spinach.
  4. Heat the remaining oil in a pan. Pour in the egg mixture and spread over the pan.
  5. Reduce the heat to a minimum, cover and cook for about 10 minutes, periodically shaking the pan and raising the frit with a spatula.

  6. Preheat the oven in grill mode. Place the frying pan upstairs and cook for 1-3 minutes to bake the crust.
  7. Serve the frittat hot, warm or cold.

340 calories

How to cook buckwheat: a detailed instructionHow to cook buckwheat: a detailed instruction

An analogue of risotto - buckwheat is made from buckwheat with the addition of onions and mushrooms.

How to cook buckwheat: a detailed instruction

COOKING TIME:

35 minutes

NUMBER OF PORTS:

2 servings

Ingredients

Oil (plants )

2 tbsp.

l

Preparation

  1. Heat the vegetable oil in a deep skillet. Sauté finely chopped onions and chopped mushrooms until half cooked.
  2. Add buckwheat to the mushrooms and gradually fill with water. Leave the dish to simmer over low heat for 20-30 minutes - until the water is completely absorbed.
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