Buckwheat with Mushrooms
Good nutritional profile
Buckwheat groats mixed with mushrooms and onion fried in oil.
Hrechka z hrybamy is an everyday Ukrainian dish of roasted buckwheat groats cooked in water and mixed with mushrooms and onion fried in sunflower oil, finished with butter and dill. A 300 g plate has about 385 kcal, 12 g protein, 16 g fat and 9 g of fiber, with about 870 mg of sodium. Using half the oil for frying saves about 45 kcal per plate.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.9g | 7.0% |
| Fat | 5.3g | 7.6% |
| Carbs | 19g | 6.3% |
| Simple Sugars | 6.65g | Estimate |
| Complex Carbs | 9.45g | Estimate |
| Fiber | 2.9g | 11.6% |
| Water | 71g | 2.8% |
| Calories | 128 | 5.7% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.31 | g | 6.6% |
| Monounsaturated | 1.19 | g | 4.8% |
| Polyunsaturated | 2.42 | g | 18.6% |
| Omega-3 | 0.726 | g | Estimate |
| Omega-6 | 1.694 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.97 | mg |
| Vitamin E | 1.33 | mg |
| Selenium | 5.61 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 13.6 | mcg | 1.5% |
| vitamin B1 | 0.066 | mg | 5.5% |
| vitamin B2 | 0.193 | mg | 14.8% |
| vitamin B3 | 2.16 | mg | 13.5% |
| vitamin B6 | 0.105 | mg | 6.2% |
| vitamin B9 | 14.5 | mcg | 3.6% |
| vitamin B12 | 0.017 | mcg | 0.7% |
| vitamin C | 1.97 | mg | 2.2% |
| vitamin D | 0.073 (3 IU) | mcg | 0.5% |
| vitamin E | 1.33 | mg | 8.9% |
| vitamin K | 3.78 | mcg | 3.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 12.8 | mg | 1.3% |
| iron | 0.801 | mg | 4.5% |
| magnesium | 51.5 | mg | 12.9% |
| phosphorus | 107 | mg | 15.3% |
| potassium | 230 | mg | 8.8% |
| sodium | 291 | mg | 12.7% |
| zinc | 0.75 | mg | 6.8% |
| copper | 0.27 | mg | 30.0% |
| manganese | 0.393 | mg | 17.1% |
| selenium | 5.61 | mcg | 10.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 82 | mg | 11.7% | 92% |
| Isoleucine | 126 | mg | 9.0% | 75% |
| Leucine limiting | 207 | mg | 7.6% | 61% |
| Lysine | 175 | mg | 8.3% | 65% |
| Methionine | 92 | mg | 8.8% | 72% |
| Phenylalanine | 200 | mg | 11.4% | 88% |
| Threonine | 140 | mg | 13.3% | 101% |
| Tryptophan | 52 | mg | 18.6% | 141% |
| Valine | 223 | mg | 12.3% | 100% |
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Recipe
See full recipeIngredients
- Buckwheat groats, roasted 250 g
- Water 500 ml
- White mushrooms (champignons), sliced 500 g
- Onions, chopped 2 medium (250 g)
- Sunflower oil 3 tbsp (40 g)
- Butter 20 g
- Salt 1.5 tsp (9 g)
- Black pepper, ground 0.5 tsp
- Fresh dill, chopped 2 tbsp (8 g)
Instructions
- 1
Rinse the buckwheat in a sieve until the water runs clear and let it drain.
- 2
Bring the water to a boil with 1 tsp of the salt, add the buckwheat, cover and cook over low heat for 15-18 minutes until the water is absorbed.
- 3
Meanwhile, heat 2 tbsp of the oil in a large frying pan and fry the onions over medium heat for 6-7 minutes until golden.
- 4
Add the remaining oil and the mushrooms, raise the heat and fry for 10-12 minutes, stirring, until their liquid evaporates and they brown.
- 5
Season the mushrooms with the remaining salt and the pepper.
- 6
Stir the butter into the hot buckwheat, then fold in the mushrooms and onions, cover and leave for 5 minutes.
- 7
Sprinkle with dill and serve hot, on its own or as a side with a vegetable salad.