Quick and Healthy Vegetarian Buckwheat Stir-Fry

A simple and healthy side dish for every day! Buckwheat in a frying pan with vegetables is a low-calorie recipe, suitable for a lean and vegetarian lunch or dinner. Buckwheat is prepared very simply and quickly. It turns out nutritious, light and appetizing. The combination of products is perfect for taste and benefits!
cook time: 1h
Elijah Stroud
Quick and Healthy Vegetarian Buckwheat Stir-Fry

Nutrition Facts (per serving)

151
Calories
10g
Fat
15g
Carbs
3g
Protein

Ingredients (3 portions)

Basic:

Tomatoes 1 pc
Salt to taste
Carrot (average) 1 pc
Bulb onions (average) 1 pc
Vegetable oil 3 tbsp
Buckwheat 0.5 cup
bell pepper 1 pc
Greenery (any) to taste
Black Eyed Peas 50 g

Recipe instructions

Step 1

Step 1
How to make buckwheat in a frying pan with vegetables? Prepare your ingredients. How to choose high-quality buckwheat? When purchasing, pay attention to its appearance. The grains must be the same shape and size. There should be no debris or crushed grains at the bottom of the package. Brown buckwheat cooks faster because it is made from roasted grains. Green buckwheat takes longer to cook, but is healthier, but has a specific taste.

Step 2

Step 2
Wash the vegetables. Peel the onion. Wash the carrots under running water with a stiff brush or sponge. Using a knife or vegetable peeler, thinly remove the skin from the root vegetable. Choose the shape and size of cutting vegetables as desired. I like vegetables to keep their shape, so I cut the onions into half rings and the carrots into half circles. You can cut the onion into small cubes and grate the carrots on a coarse grater. Then the vegetables will combine into a common mass.

Step 3

Step 3
Wash bell peppers and dry with paper towels. Cut it in half. Remove the center with the seeds. Cut into thin strips, cubes or rings to suit your taste. To make the porridge look more beautiful and brighter, take halves of yellow and red pepper.

Step 4

Step 4
Take a deep, roomy frying pan. Pour in refined vegetable oil (use any oil with a high smoke point). Reheat. Dip a wooden spatula into the oil. If bubbles appear, the oil is hot enough. Place onions and carrots in the pan. Sauté them, stirring, until half cooked. The onion should become transparent and the carrots should be slightly soft; when pressed with a spatula, they should not fall apart.

Step 5

Step 5
Add green beans. Cover the pan with a lid. Reduce heat to low. Simmer the vegetables for about 5 minutes. Now add the bell pepper. Continue simmering for another 2 minutes. To prevent the vegetables from burning, add a little water (2-3 tablespoons). If you are using frozen vegetables, do not defrost them. They will defrost as they cook. In this case, do not add water.

Step 6

Step 6
How to properly wash buckwheat? Pour the cereal into a deep, large container. Direct a stream of water there. Stir. Drain off any floating small particles. Repeat the rinsing process until the water runs clear. Add the cereal to the pan. Pour boiling water at the rate of 2꞉1. For one glass of buckwheat, be sure to take 2 glasses of filtered, not tap water. It is important. After all, the taste of the dish will largely depend on the quality of the water.

Step 7

Step 7
Take juicy, ripe tomatoes. Wash them and cut them into slices. Place on top of the buckwheat. Cover the pan with a lid. Bring the contents to a boil. Add salt to taste. First add a little salt and taste. It’s better to add salt later than to over-salt it.

Step 8

Step 8
Cook the porridge covered over low heat until all the water has evaporated. How can you tell if buckwheat is cooked? It should be soft and crumbly. Turn off the heat. Leave the porridge to sit for 10-15 minutes and soak in the vegetable juices. Do not open the lid. Then add a piece of butter (if the dish is being prepared for a lenten or vegetarian table, then do not add butter). Take the amount according to your taste. Stir the contents again.

Step 9

Step 9
Place the stewed buckwheat with vegetables on plates. Sprinkle with chopped dill. Be sure to serve the porridge hot. The dish is self-sufficient on its own. But it is also ideal as a side dish for meat. Bon appetit!

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