Spinach & Chestnut Mushroom Buckwheat

Let’s talk about Superfoods.

Have you ever tried buckwheat?

Buckwheat is often confused with a grain because of the way it is cooked and used, but it’s actually a ‘pseudo-cereal’ seed related to rhubarb and sorrel.

It’s a good source of protein, containing all the essential amino acids. It is an excellent source of manganese and magnesium and a good source of selenium, niacin, folate, iron, zinc, copper and phosphorus.
It’s naturally gluten-free and can be used as an alternative to rice, barley, porridge or even flour.

Just to give you an idea, here is the recipe of the Spinach & Chestnut Mushroom Buckwheat that I prepared yesterday using @forestwholefoods organic Buckwheat Groats.

 

 

Total Time30 minsPrep Time15 minsCook Time15 minsDifficultyBeginnerYields1 Serving

 
Ingredients (2 - 3 portions)

 160 g buckwheat grots (1 cup)
 30 g leek (1/4 or a small shallot)
 150 g spinach
 200 g mushrooms
 1 unpeeled garlic clove
 2 tbsp extra virgin olive oil
 ¼ tsp salt
 freshly ground black pepper
 fresh parsley
Optional (non vegan)
 a generous amount of parmesan shaves as a topping

 
Instructions

1

Rinse the buckwheat groats in cold water, drain and move it into a saucepan.

2

Add two parts water to one part buckwheat. Once boiling, reduce the heat and simmer for 10 - 12 minutes until tender, then drain off any excess liquid.

3

In the meantime chop the leek finely and slice the mushrooms

4

Heat a frying pan over medium-high heat. Pour over 1 tbsp olive oil, add leek and the whole unpeeled garlic clove (this needs to be crushed with a knife or with your palm and left whole inside its peel. The garlic will be removed at the end before serving, in this way it releases a mild flavour without covering the other ingredients' flavour. If you prefer a strong garlic flavour you can peel it and chop it). Cook, stirring for 3-4 minutes until the leek is soft and slightly golden.

5

Add the mushrooms, the spinach, an additional tbsp of oil, salt, pepper and cook for 5-10 minutes until the vegetables are soft, stirring regularly and adding water if needed.

6

When the buckwheat is ready, drain and transfer it into the pan. Remove the garlic clove, mix everything and cook on high heat for a couple of minutes until everything is combined.

7

Adjust with salt and pepper and serve with freshly chopped parsley.

Ingredients

 160 g buckwheat grots (1 cup)
 30 g leek (1/4 or a small shallot)
 150 g spinach
 200 g mushrooms
 1 unpeeled garlic clove
 2 tbsp extra virgin olive oil
 ¼ tsp salt
 freshly ground black pepper
 fresh parsley
Optional (non vegan)
 a generous amount of parmesan shaves as a topping

Directions

1

Rinse the buckwheat groats in cold water, drain and move it into a saucepan.

2

Add two parts water to one part buckwheat. Once boiling, reduce the heat and simmer for 10 - 12 minutes until tender, then drain off any excess liquid.

3

In the meantime chop the leek finely and slice the mushrooms

4

Heat a frying pan over medium-high heat. Pour over 1 tbsp olive oil, add leek and the whole unpeeled garlic clove (this needs to be crushed with a knife or with your palm and left whole inside its peel. The garlic will be removed at the end before serving, in this way it releases a mild flavour without covering the other ingredients' flavour. If you prefer a strong garlic flavour you can peel it and chop it). Cook, stirring for 3-4 minutes until the leek is soft and slightly golden.

5

Add the mushrooms, the spinach, an additional tbsp of oil, salt, pepper and cook for 5-10 minutes until the vegetables are soft, stirring regularly and adding water if needed.

6

When the buckwheat is ready, drain and transfer it into the pan. Remove the garlic clove, mix everything and cook on high heat for a couple of minutes until everything is combined.

7

Adjust with salt and pepper and serve with freshly chopped parsley.

Spinach & Chestnut Mushroom Buckwheat

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