Healthy buckwheat pie with vegetables, keto friendly dinner


Buckwheat Groats With Vegetables, keto dinner recipe
As an Amazon Associate we earn from qualifying purchases made on our website. If you make a purchase through links from this website, we may get a small share of the sale from Amazon and other similar affiliate programs.

Healthy buckwheat pie with vegetables, keto friendly dinner

 

Buckwheat Groats With Vegetables, keto dinner recipe

Heat some water in a cooking pot and add buckwheat groats. Simmer for around 5 to 8 minutes. When buckwheat is almost done, take it off the heat and drain it.

Heat olive oil in a roasting pan. Add onions and garlic. Fry until golden brown and then add vegetables and season with salt and pepper. Saute the vegetables for about 10 minutes, add parsley, stir and set aside.

Preheat the oven at 200 C (about 400 F). Put buckwheat and cottage cheese to the vegetables and mix. Make a mixture of eggs and sour cream. Add it to the vegetables and buckwheat and mix.

Put the mixture into the oven and bake for about 30 minutes. Finish with 5 minutes of broiling to get that gratin cheese layer.

Serve.

NUTRITIONAL VALUES (1,4 to 1,6 PAL which corresponds to the moderate activity of an office job)
RDA=recomended daily allowance

WOMAN
Calories 19% RDA,
Protein 37% RDA,
Fats 30% RDA,
Cholesterol 40% RDA,
Carbs 14% RDA,
Sugar 6% RDA,

MAN
Calories 15% RDA,
Protein 30% RDA,
Fats 23% RDA,
Cholesterol 40% RDA,
Carbs 11% RDA,
Sugar 5% RDA.

Healthy Buckwheat Pie With Vegetables, Keto Friendly Dinner

Total Time1 hr
Course: Main Course, Side Dish
Keyword: dinner, keto
Servings: 5 people

Ingredients

  • 3 tbsp olive oil
  • 1 small zucchini
  • 1 small green bell pepper
  • 1 medium carrot
  • 1 large red tomato
  • 1/2 tsp Finely chopped garlic
  • 1 tbsp Finely chopped onion
  • 3 tbsp sour cream
  • 2 large eggs
  • 4.4 oz cottage cheese = 125g
  • 10 tbsp buckwheat, uncooked
  • 1 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp finely chopped parsley

Instructions

  • Heat some water in a cooking pot and add buckwheat groats. Simmer for around 5 to 8 minutes. When buckwheat is almost done, take it off the heat and drain it.
  • Heat olive oil in a roasting pan. Add onions and garlic. Fry until golden brown and then add vegetables and season with salt and pepper. Saute the vegetables for about 10 minutes, add parsley, stir and set aside.
  • Preheat the oven at 200 C (about 400 F). Put buckwheat and cottage cheese to the vegetables and mix. Make a mixture of eggs and sour cream. Add it to the vegetables and buckwheat and mix.
  • Put the mixture into the oven and bake for about 30 minutes. Finish with 5 minutes of broiling to get that gratin cheese layer.
    Serve.

Sources:

RDA explanation: https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx#:~:text=Recommended%20Dietary%20Allowance%20(RDA)%3A,assumed%20to%20ensure%20nutritional%20adequacy.

Rok Jurca

I am a kind of person that would sneak a taste out of grandma’s pot when I was barely tall enough to reach it. I grew up in kitchens full of love and liveliness and have spent my whole live learning, experimenting and succeeding in the art of cooking. At Pro Family Chef, every day is an opportunity for a new meal and a brand new flavor. I created this website to connect people that love to cook, with the products designed to make their cooking easier, hassle-free and rewarding every time.

Recent Posts