nutritional information

Per 1 1/2-cup serving:

  • Calories: 270
  • Protein: 10 g
  • Total Fat: 10 g
  • Saturated Fat: 2 g
  • Carbohydrates: 38 g
  • Cholesterol: 93 mg
  • Sodium: 517 mg
  • Fiber: 6 g
  • Sugar: 7 g
Gluten-Free

Buckwheat Stir-Fry with Tiny Vegetables and Eggs

Buckwheat Stir-Fry with Vegetables and Eggs

Serves 4

30 minutes or fewer

Cooked buckwheat stands in nicely for rice in this riff on fried rice.
Sauce
  • 1 Tbs. fresh lime juice, plus 4 small lime wedges
  • 2 tsp. gluten-free tamari or soy sauce
  • 2 tsp. gluten-free teriyaki sauce, such as Kikkoman
  • 1 ½ tsp. brown sugar
  • ¼–½ tsp. chile-garlic sauce
Stir-Fry
  • 2 Tbs. vegetable oil
  • 1 small red onion, cut into ½-inch pieces
  • 1 ½ cups sugar snap peas, cut into ½-inch pieces
  • 1 cup small (1-inch) cauliflower florets
  • ½ tsp. kosher salt
  • 3 cloves garlic, minced (1 Tbs.)
  • 1 Tbs. minced fresh ginger
  • 6 green onions, thinly sliced, divided
  • 3 cups cold cooked buckwheat groats (1 cup uncooked)
  • 2 large eggs, lightly beaten
  • 2 Tbs. chopped cilantro, optional

1. To make Sauce: Combine lime juice, tamari, teriyaki sauce, brown sugar, chile-garlic sauce, and 1 Tbs. water in bowl.

2. To make Stir-Fry: Heat oil in wok over medium-high heat. Add onion, snap peas, cauliflower, and salt; increase heat to high, and stir-fry 3 minutes, or until veggies are lightly browned. Add garlic, ginger, and half of green onions. Stir-fry 30 seconds. Add buckwheat, and season with salt, if desired. Stir-fry 2 minutes, or until buckwheat is slightly toasted (you will hear it crackle in pan).

3. Push grains aside, and pour eggs into clear spot in pan. Stir-fry until eggs are set. Remove pan from heat, and stir in Sauce and cilantro (if using). Garnish with remaining green onions.

October 2012 p.78

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comments

Buckwheat is truly a superfood! To learn out why and see some vegan recipes, check out Vegan American Princess...http://veganamericanprincess.com/buckwheat-the-super-health-food-and-3-delicious-sweet-savory-ways-to-enjoy-it/

Ellen Francis, Vegan American Princess - 2013-10-18 21:52:31