Your Recipe

Grechanik (Russian Buckwheat Groats)

Ingrédient Quantité Calories
Oignons 100g 40kcal
Gruaux de sarrasin grillés à sec 190g 657kcal
Huile végétale 30g 266kcal
Bouillon de légumes 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.

Valeurs nutritives
Taille des portions 199 g | ml
Quantité par portion 247
1032
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.9g 11%
Gras saturés 1.4g 7%
Sodium 358mg 16%
Total des glucides 39g 14%
Fibres alimentaires 5.3g 19%
Sucre 1.7g
Protéine 6.1g 12%
Vitamine D 0mcg 0%
Calcium 17mg 1%
Fer 1.3mg 7%
Potassium 211mg 4%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 14.25 mcg 2%
Thiamine [B1] 0.155 mg 13%
Riboflavine [B2] 0.162 mg 12%
Niacine [B3] 2.599 mg 16%
Acide pantothénique [B5] 0.688 mg 14%
Vitamine B6 0.206 mg 12%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 24.7 mcg 0%
Vitamine C 2.325 mg 3%
Vitamine D 0 mcg 0%
Vitamine E 0.883 mg 6%
Vitamine K 9.774 mcg 8%
Bétaïne 1.26 mg 0%
Choline 27.641 mg 5%
Carbohydrates
nutriment Quantité DV
Total des glucides 39.1 g 14%
Sugars 1.7 g 3%
Fibres alimentaires 5.3 g 19%
Carbohydrate 38 g 0%
Glucides nets 37.4g
acides aminés
nutriment Quantité DV
Alanine 0.32 g 0%
Arginine 0.439 g 0%
Acide aspartique 0.499 g 0%
Cystéine 0.097 g 0%
Acide glutamique 0.925 g 0%
Glycine 0.439 g 0%
Histidine 0.133 g 0%
Isoleucine 0.213 g 0%
Leucine 0.356 g 0%
Lysine 0.292 g 0%
Méthionine 0.073 g 0%
Phénylalanine 0.225 g 0%
Proline 0.216 g 0%
Sérine 0.293 g 0%
Thréonine 0.218 g 0%
Tryptophane 0.084 g 0%
Tyrosine 0.105 g 0%
Valine 0.29 g 0%
Minéraux
nutriment Quantité DV
Calcium 17.39 mg 1%
Cuivre 0.32 mg 35%
Fluorure 0.28 mcg 0%
Fer 1.31 mg 7%
Magnésium 108.66 mg 26%
Manganèse 0.81 mg 35%
Phosphore 162.34 mg 13%
Potassium 211.06 mg 4%
Sélénium 4.12 mcg 7%
Sodium 357.73 mg 16%
Zinc 1.23 mg 11%
autres
nutriment Quantité DV
Eau 142.647 g 0%
Cendres 1.976 g 0%