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Buckwheat stir fry with Mushrooms

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.
5 from 1 vote
Prep Time 20 mins
Cook Time 30 mins
Course Main Course
Cuisine International
Servings 2
Calories 491 kcal

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!

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.
Keyword Fusion-Kitchen, Healthy, Protein, Whole-Foods
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