Stir-Fried Buckwheat

Ingredients for Stir-Fried Buckwheat

• 90g buckwheat groats

• 1 ovo grande, levemente batido

• 475ml reduced-sodium vegetable broth

• 2 tablespoons soy sauce (regular or reduced-sodium)

• 2 colheres de sopa de vinagre de arroz sem tempero

• 1 teaspoon Asian chilli paste or sambal

• 1 colher de chá de açúcar

• 2 colheres de sopa de óleo de gergelim torrado

• 6 cebolinhas, finamente fatiadas

• 2 dentes de alho, picados

• 1 colher de sopa de gengibre fresco picado

• 2 large carrots, shredded through the large holes of a box grater

• 1 red pepper, seeded and chopped

• 230g green beans, cut into 1/2-inch pieces

1. Pour the buckwheat groats into a large bowl and mix in the egg until they are well coated, all the grains separated from one another.

2. Heat a large, dry saucepan over medium heat. Pour in the coated groats and stir over the heat for 2 minutes to set the egg. The groats should still be separate from each other.

3. Pour in the broth and increase the heat to high. Bring to a boil. Cover, reduce the heat to low, and simmer until the liquid has been absorbed and the groats are tender, about 15 minutes.

4. Spread the buckwheat on a large rimmed baking sheet and cool for 10 minutes to make sure the grains stay separate, rather than glomming onto each other.

5. Meanwhile, whisk the soy sauce, vinegar, chilli paste, and sugar in a small bowl.

6. Heat a large wok over medium-high heat. Swirl in the oil, then add the spring onions, garlic, and ginger. Stir-fry for 30 seconds.

7. Add the carrots, pepper, and green beans. Stir-fry until crisp-tender, about 2 minutes. Add all the buckwheat. Continue stir-frying for 1 minute. Pour in the soy sauce mixture and bring to a simmer, tossing and stirring for 1 more minute.

Aviso Legal

Embora todos os esforços tenham sido feitos para garantir que as informações sejam precisas e atualizadas, as necessidades individuais podem variar e os requisitos dietéticos podem diferir com base nas condições de saúde pessoais. Sempre verifique os rótulos dos alimentos e as informações sobre alérgenos antes de preparar ou consumir qualquer receita. Se você tiver preocupações específicas de saúde, alergias, intolerâncias ou estiver seguindo uma dieta prescrita por um médico, procure orientação do seu médico, farmacêutico ou de um nutricionista registrado antes de fazer mudanças significativas na sua dieta ou estilo de vida.