Baked Buckwheat with Tomatoes

Baked Buckwheat with Tomatoes

Overview:
Baked Buckwheat with Tomatoes is a wholesome and flavorful dish that combines the nutty taste of buckwheat with the rich flavors of tomatoes, herbs, and other ingredients. It’s a versatile dish that can be served as a main course or a side dish. Buckwheat is a highly nutritious grain known for its health benefits, and when combined with the freshness of tomatoes, it creates a delightful meal.

“Link To Share” is your all-in-one marketing platform, making it easy and professional to direct your audience to everything you offer.

• Modern, customizable bio pages • Link shortening with advanced analytics • Interactive, brandable QR codes • Host static sites and manage your code • Multiple web tools to grow your business

Get started now and elevate your projects!

History:
Buckwheat, despite its name, is not a type of wheat; it’s actually a pseudocereal related to rhubarb and sorrel. Native to Central Asia, buckwheat has a long history dating back thousands of years. It was first cultivated in China and later spread to Europe and other parts of the world. In the context of baked dishes, buckwheat has been used traditionally in Eastern European cuisines like Russian and Ukrainian. It’s often used to make kasha, a porridge-like dish, or in variations like this baked recipe.

Components:
To prepare Baked Buckwheat with Tomatoes, you will need the following components:

Ingredients:

• 1 cup buckwheat groats
• 2 cups water or vegetable broth
• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 can (14 oz) diced tomatoes
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1/2 cup grated Parmesan cheese (optional, for topping)
• Fresh basil leaves for garnish

Steps to Prepare:
Here are the steps to prepare Baked Buckwheat with Tomatoes:

Step 1: Prepare Buckwheat

• Rinse the buckwheat groats under cold water until the water runs clear.
• In a medium saucepan, combine the rinsed buckwheat and 2 cups of water or vegetable broth.
• Bring to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes or until the buckwheat is tender and has absorbed all the liquid.
• Remove from heat and fluff with a fork.

Step 2: Sauté Vegetables

• In a large skillet, heat the olive oil over medium heat.
• Add the finely chopped onion and sauté for about 3 minutes until it becomes translucent.
• Stir in the minced garlic and diced red bell pepper and cook for an additional 3-4 minutes until the pepper softens.

Step 3: Combine Ingredients

• Preheat your oven to 350°F (175°C).
• In a large mixing bowl, combine the cooked buckwheat, sautéed vegetables, canned diced tomatoes (including their juice), dried thyme, dried oregano, salt, and pepper. Mix well to combine all the ingredients evenly.

Step 4: Bake

• Transfer the mixture to a greased baking dish.
• If you like, you can sprinkle grated Parmesan cheese on top for added flavor.
• Bake in the preheated oven for 25-30 minutes or until the top is golden brown and the mixture is bubbling.

Step 5: Garnish and Serve

• Remove from the oven and let it cool for a few minutes.
• Garnish with fresh basil leaves for a burst of flavor and color.
• Serve hot as a main dish or alongside your favorite protein.

Time Needed:
The total time needed to prepare Baked Buckwheat with Tomatoes is approximately 45-50 minutes, including preparation and baking time. It’s a relatively simple dish to make and is perfect for a healthy, satisfying meal.

Enjoy your Baked Buckwheat with Tomatoes, whether you’re exploring its traditional roots or simply looking for a tasty and nutritious dish to enjoy!

Nutrition Facts for Baked Buckwheat with Tomatoes

The nutrition facts for Baked Buckwheat with Tomatoes can vary slightly depending on specific ingredients and portion sizes, but here’s a general overview of its health information:

Serving Size: 1 cup (approximate)

Calories: Approximately 200-250 calories per serving (without optional Parmesan cheese)

Nutritional Components:

• Protein: Buckwheat is a good source of plant-based protein, providing about 6-8 grams per serving.

• Carbohydrates: Buckwheat is relatively high in carbohydrates, with around 40-45 grams per serving. However, it’s a complex carbohydrate with a low glycemic index, making it a good choice for sustained energy.

• Dietary Fiber: Buckwheat is rich in dietary fiber, contributing approximately 5-6 grams per serving. Fiber is important for digestive health and can help you feel full and satisfied.

• Fats: This dish contains a small amount of healthy fats, primarily from the olive oil used for sautéing the vegetables.

• Vitamins and Minerals: Baked Buckwheat with Tomatoes is a good source of several vitamins and minerals, including manganese, magnesium, phosphorus, and B vitamins like niacin (B3) and folate (B9). These nutrients play essential roles in various bodily functions, including energy metabolism and bone health.

• Antioxidants: Tomatoes are rich in antioxidants, particularly lycopene, which may have various health benefits, including reducing the risk of chronic diseases.

• Low in Saturated Fat and Cholesterol: This dish is low in saturated fat and contains no cholesterol, making it heart-healthy.

• Vegetarian and Gluten-Free: Baked Buckwheat with Tomatoes is suitable for vegetarians and those following a gluten-free diet, as buckwheat is naturally gluten-free.

Health Benefits:

• Rich in Protein: Buckwheat is an excellent source of plant-based protein, making it a valuable addition to vegetarian and vegan diets.

• Low Glycemic Index: Buckwheat has a low glycemic index, which means it can help regulate blood sugar levels and provide sustained energy without causing rapid spikes and crashes in blood sugar.

• Dietary Fiber: The high fiber content in this dish supports digestive health, aids in weight management, and can help reduce the risk of chronic diseases.

• Vitamins and Minerals: The vitamins and minerals in this dish contribute to overall health and well-being, with magnesium and manganese playing crucial roles in bone health and energy metabolism.

• Antioxidants: Tomatoes add antioxidants, particularly lycopene, which has been associated with a reduced risk of certain cancers and cardiovascular diseases.

• Gluten-Free Option: For those with gluten sensitivities or celiac disease, buckwheat provides a gluten-free alternative to wheat-based grains.

Please note that the nutritional content can vary based on factors like ingredient brands and portion sizes, so it’s advisable to calculate specific nutritional information based on your exact recipe and serving size.