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Grechanik (Russian Buckwheat Groats)

Ingredient Amount Calories
Onions 100g 40kcal
Buckwheat groats dry roasted 190g 657kcal
Vegetable oil 30g 266kcal
Vegetable broth 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.

Nutrition Facts
Portion Size 199 g | ml
Amount Per Portion 247
1032
kcal
kilojoules
% Daily Value *
Total Fat 8.9g 11%
Saturated Fat 1.4g 7%
Sodium 358mg 16%
Total Carbohydrate 39g 14%
Dietary Fiber 5.3g 19%
Sugar 1.7g
Protein 6.1g 12%
Vitamin D 0mcg 0%
Calcium 17mg 1%
Iron 1.3mg 7%
Potassium 211mg 4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.688 mg 14%
Vitamin B6 0.206 mg 12%
Cobalamin [B12] 0 mcg 0%
Floate [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%
Betaine 1.26 mg 0%
Choline 27.641 mg 5%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 39.1 g 14%
Sugars 1.7 g 3%
Dietary fiber 5.3 g 19%
Carbohydrate 38 g 0%
Net carbs 37.4g
Aminoacids
Nutrient Amount DV
Alanine 0.32 g 0%
Arginine 0.439 g 0%
Aspartic acid 0.499 g 0%
Cysteine 0.097 g 0%
Glutamic acid 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%
Methionine 0.073 g 0%
Phenylalanine 0.225 g 0%
Proline 0.216 g 0%
Serine 0.293 g 0%
Threonine 0.218 g 0%
Tryptophan 0.084 g 0%
Tyrosine 0.105 g 0%
Valine 0.29 g 0%
Minerals
Nutrient Amount DV
Calcium 17.39 mg 1%
Copper 0.32 mg 35%
Fluoride 0.28 mcg 0%
Iron 1.31 mg 7%
Magnesium 108.66 mg 26%
Manganese 0.81 mg 35%
Phosphorus 162.34 mg 13%
Potassium 211.06 mg 4%
Selenium 4.12 mcg 7%
Sodium 357.73 mg 16%
Zinc 1.23 mg 11%
Other
Nutrient Amount DV
Water 142.647 g 0%
Ash 1.976 g 0%