Your Recipe

Grechanik (Russian Buckwheat Groats)

Zutat  Menge  Kalorien 
Zwiebeln 100g 40kcal
Buchweizengrütze trocken geröstet 190g 657kcal
Pflanzenöl 30g 266kcal
Gemüsebrühe[pl:]Bulion warzywny 475g 24kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:
Buckwheat Groats: 190 grams (1 cup)
Water or Vegetable Broth: 475 milliliters (2 cups)
Onion: 100 grams, finely chopped (approximately 1 medium onion)
Vegetable Oil: 30 milliliters (2 tablespoons)
Salt and Pepper: To taste
Instructions:
o Rinse buckwheat groats under cold water until water runs clear.
o Heat vegetable oil in a skillet over medium heat. Add finely chopped onion and sauté until translucent.
o Add rinsed buckwheat groats to the skillet. Toast for 2-3 minutes, stirring constantly.
o Add water or vegetable broth to the skillet. Bring to a boil, then reduce heat to low. Cover and simmer for 15-20 minutes, or until the buckwheat is tender and the liquid is absorbed.
o Season with salt and pepper to taste.
o Fluff with a fork before serving.

Nährwertangaben 
Portionsgröße  199 g | ml
Menge pro Portion  247
1032
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.9g 11%
Gesättigte Fettsäuren  1.4g 7%
Natrium 358mg 16%
Gesamte Kohlenhydrate  39g 14%
Ballaststoffe  5.3g 19%
Zucker  1.7g
Protein  6.1g 12%
Vitamin D 0mcg 0%
Kalzium 17mg 1%
Eisen  1.3mg 7%
Kalium 211mg 4%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 14.25 mcg 2%
Thiamin [B1] 0.155 mg 13%
Riboflavin [B2] 0.162 mg 12%
Niacin [B3] 2.599 mg 16%
Pantothensäure [B5] 0.688 mg 14%
Vitamin B6 0.206 mg 12%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 24.7 mcg 0%
Vitamin C 2.325 mg 3%
Vitamin D 0 mcg 0%
Vitamin E 0.883 mg 6%
Vitamin K 9.774 mcg 8%
Betain 1.26 mg 0%
Cholin 27.641 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  39.1 g 14%
Sugars 1.7 g 3%
Ballaststoffe  5.3 g 19%
Carbohydrate 38 g 0%
Netto-Kohlenhydrate 37.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.32 g 0%
Arginin 0.439 g 0%
Asparaginsäure 0.499 g 0%
Cystein 0.097 g 0%
Glutaminsäure 0.925 g 0%
Glycin 0.439 g 0%
Histidin 0.133 g 0%
Isoleucin 0.213 g 0%
Leucin 0.356 g 0%
Lysin 0.292 g 0%
Methionin 0.073 g 0%
Phenylalanin 0.225 g 0%
Prolin 0.216 g 0%
Serin 0.293 g 0%
Threonin 0.218 g 0%
Tryptophan 0.084 g 0%
Tyrosin 0.105 g 0%
Valin 0.29 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 17.39 mg 1%
Kupfer 0.32 mg 35%
Fluorid 0.28 mcg 0%
Eisen  1.31 mg 7%
Magnesium 108.66 mg 26%
Mangan 0.81 mg 35%
Phosphor 162.34 mg 13%
Kalium 211.06 mg 4%
Selen 4.12 mcg 7%
Natrium 357.73 mg 16%
Zink 1.23 mg 11%
andere
Nährstoff Menge  DV
Wasser 142.647 g 0%
Asche 1.976 g 0%