Buckwheat despite its name, is not a type of wheat. It’s a seed. Buckwheat is gluten-free and rich in fiber and several minerals and may help lower cholesterol levels and keep blood sugar levels in check.

3/4 lb (338 g) chopped mushrooms (variety of your choice)
1 ½ cups chopped onion
1 tsp (5 mL) crushed garlic
2 tsp (10 mL) vegetable oil
1 cup (206 g) uncooked buckwheat
1 egg
2 cups  (500 ml) water
3 cups (225 g) sliced kale
3 tbsp (45 mL) olive oil
2 tbsp (30 mL) lemon juice
1/8 tsp (0.5 mL) salt
1/8 tsp (0.5 mL) pepper

  1. Preheat oven to 425° F (220° C). Chop mushrooms and place on baking sheet sprayed with vegetable oil. Roast for 20–25 minutes or until browned and crisp around the edges.
  2. In a skillet, sauté onions and garlic in 2 tsp (10 mL) oil until tender, about 5 minutes. Remove from skillet and set aside.
  3. Crack egg in bowl, mix and add buckwheat. Stir to combine.  Add to skillet and sauteé buckwheat for 2 minutes.  Add back onions and water and cover and simmer, covered about 10 – 12 minutes just until liquid is absorbed and buckwheat is tender.  Do not overcook or buckwheat will be mushy.  Add mushrooms.  Place in large bowl.
  4. Add kale, olive oil, lemon juice, and salt and pepper. Mix until well combined.

Serves 4—DF/V/VEG

Serving                   381 g
Calories                     355
Protein                      12 g
Carbohydrate           50 g
Fibre                        8.3 g
Fat                            14 g
Saturated Fat           1.7 g
Cholesterol              0 mg
Sodium                  92 mg

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