Buckwheat Stir-Fry with Tiny Vegetables and Eggs

Buckwheat Stir-Fry with Tiny Vegetables and Eggs takes approximately 45 minutes from beginning to end. One serving contains 288 calories, 11g of protein, and 11g of fat. For $1.39 per serving, this recipe covers 18% of your daily requirements of vitamins and minerals. This recipe serves 4. It is a good option if you're following a gluten free and dairy free diet. This recipe from Vegetarian Times requires brown sugar, green onions, cauliflower florets, and soy sauce. 342 people were glad they tried this recipe. Plenty of people really liked this side dish. Taking all factors into account, this recipe earns a spoonacular score of 76%, which is pretty good. Buckwheat and Yam Tortillas With Stir-Fry, Stir Fry Vegetables, and Stir-fry Vegetables are very similar to this recipe.

Servings: 4

 

Ingredients:

1 ½ tsp. brown sugar

3 cups cold cooked buckwheat groats (1 cup uncooked)

1 cup small (1-inch) cauliflower florets

¼–½ tsp. chile-garlic sauce

2 Tbs. chopped cilantro, optional

2 large eggs, lightly beaten

1 Tbs. minced fresh ginger

3 cloves garlic, minced (1 Tbs.)

6 green onions, thinly sliced, divided

½ tsp. kosher salt

1 Tbs. fresh lime juice, plus 4 small lime wedges

1 small red onion, cut into ½-inch pieces

2 tsp. gluten-free tamari or soy sauce

1 ½ cups sugar snap peas, cut into ½-inch pieces

2 tsp. gluten-free teriyaki sauce, such as Kikkoman

2 Tbs. vegetable oil

Equipment:

bowl

wok

frying pan

Cooking instruction summary:

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.

 

Step by step:

To make Sauce

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


To make Stir-Fry

1. Heat oil in wok over medium-high heat.

2. Add onion, snap peas, cauliflower, and salt; increase heat to high, and stir-fry 3 minutes, or until veggies are lightly browned.

3. Add garlic, ginger, and half of green onions. Stir-fry 30 seconds.

4. 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).

5. Push grains aside, and pour eggs into clear spot in pan. Stir-fry until eggs are set.

6. Remove pan from heat, and stir in Sauce and cilantro (if using).

7. Garnish with remaining green onions.


Nutrition Information:

Quickview
292k Calories
11g Protein
10g Total Fat
41g Carbs
13% Health Score
Limit These
Calories
292k
15%

Fat
10g
17%

  Saturated Fat
6g
42%

Carbohydrates
41g
14%

  Sugar
5g
6%

Cholesterol
93mg
31%

Sodium
605mg
26%

Get Enough Of These
Protein
11g
23%

Vitamin K
52µg
50%

Vitamin C
41mg
50%

Manganese
0.81mg
40%

Magnesium
124mg
31%

Copper
0.57mg
28%

Fiber
6g
27%

Phosphorus
254mg
25%

Vitamin B2
0.37mg
22%

Vitamin B3
3mg
18%

Folate
72µg
18%

Selenium
12µg
17%

Vitamin B6
0.32mg
16%

Iron
2mg
15%

Vitamin A
730IU
15%

Vitamin B5
1mg
14%

Potassium
502mg
14%

Zinc
1mg
11%

Vitamin B1
0.15mg
10%

Calcium
69mg
7%

Vitamin E
0.81mg
5%

Vitamin B12
0.22µg
4%

Vitamin D
0.5µg
3%

covered percent of daily need
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