Buckwheat Stir-Fry with Mushrooms
You can make this stir fry a one pot dish as well, if you just toss the soy chunks together with the mushrooms. I can't however guarantee they will build up their nice crust the same way.
Ingredients
The Basics
- 100 g buckwheat
- 1 onion small
- 1 gloves of garlic
- 200 g mushrooms
- 50 g soy protein chunks
- 100 g green asparagus
- 50 g Bell Pepper
Spices and Oils
- 2 tbsp olive oil
- 2 tsp soy sauce
- 1 tsp sesame oil
- 1 pinch salt
- 1 pinch pepper
- 1 tbsp cumin
- 0.5 lime juiced
- 2 tsp thyme
- 2 tsp oregano
- 1 tbsp vegetable stock powder
- 3 sundried tomato
Decoration and fresh greens
- 30 g spinach
- 20 g raspberries
- 1 pinch scallions
Instructions
Preparations
- Boil the buckwheat. Soak the soy protein chunks 10 minutes in hot water, optionally with some vegetable stock.
- Chop everything coppable into forkable bits
Cooking
- Give some olive oil into a big pan and start frying the mushrooms and onions on medium heat.
- Rinse and squeeze excess liquid from the soy protein chunks. Let them dry a bit and then add them into another pan with some sesame oil. Fry until golden, then deglaze with a dash of soy sauce.
- When the mushrooms start picking up color, add the asparagus and bell pepper to the mix. Also, add oregano and thyme and allow them to develop their aromas.
- Rinse the buckwheat properly before adding it to the pan. Mix well and let it rest for a minute to add some roast to the buckwheat.
- Add cumin, sundried tomatoes and the juice of half a lime to the mix. Finally, transfer the soy chunks into the main pan and stir one last time.
Decoration
- Spread some leafy greens (here spinach) across your bowl.
- Add some of the stir fry on top. Decorate with scallions and some berries. Enjoy a lot!
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Nutrients per serving
Nutrition Facts
Buckwheat Stir-Fry with Mushrooms
Amount per Serving
Calories
491
% Daily Value*
Fat
19
g
29
%
Saturated Fat
3
g
19
%
Polyunsaturated Fat
3
g
Monounsaturated Fat
12
g
Sodium
421
mg
18
%
Potassium
1083
mg
31
%
Carbohydrates
62
g
21
%
Fiber
15
g
63
%
Sugar
11
g
12
%
Protein
26
g
52
%
Vitamin A
2794
IU
56
%
Vitamin C
56
mg
68
%
Calcium
210
mg
21
%
Iron
10
mg
56
%
* Percent Daily Values are based on a 2000 calorie diet.
