Buckwheat Noodles With Veggies - A colourful way to health

The last time I was at the mall,a brown color noodle attracted me and thinking it is ragi sevai I picked it up without a second thought.Only when I came home I realised I had got a pack of buckwheat noodles.This one is very new to me and so I did a small 'research' to get to know it better before I cook some dish with it.

I learnt that buckwheat is in no way related to wheat and is also called 'beech wheat'.It is one of the widely planted crop in China.

Buckwheat noodles is famous in Japan and was a part of the Korean cuisine until it was replaced by wheat.Buckwheat grains are used in porridges' and the flour as a thickening in soups,gravies and dressings.It is also used along with wheat,maize and rice flour in baking and in pasta products.In Korea, buckwheat starch is used to make a jelly called 'memilmuk' .There are many great recipes available varying all over India. Ever heard of 'KUTTU KA ATTA'?.I believe this is what Buckwheat flour is known as in Rajasthan and Maharashtra.

Since buckwheat flowers are very fragrant they attract bees and produce a special, strongly flavored, dark honey.

100g of buckwheat gives 340 Kcal[approx].The nutritional uniqueness of buckwheat is the quality of protein it contains. It is a good source of high biological value proteins . Buckwheat contains all essential amino acids[Essential amino acids are the proteins our body cannot manufacture],hence making it closer to being a "complete" protein. It has 75% complex carbohydrate which is good coz it gives us a feeling of satiety and provides enough fuel for the cells.It is gluten free and so it can be safely eaten by people who have celiac disease . Buckwheat can be a good substitute for wheat, oats, rye and barley in a gluten-free diet. It has plenty B vitamins and is rich in phosphorus, potassium, iron, and calcium. Buckwheat contains a medicinal chemical called rutin [which is a flavinoid].This chemical strengthens capillary walls, reducing hemorrhaging in people with high blood pressure.Researchers have found new evidence that buckwheat may be helpful in the management of diabetes.

I was amazed by the health and nutrient aspect of buckwheat and promptly prepared a dish.I used the microwave and the stove top and the dish was ready in a jiffy.A healthy breakfast with the goodness of vegetables.

You need:

Buckwheat noodles - 50g
Mixed veggies-to ur taste,chopped[I used a few broccoli florets,3 beans,1/2 a carrot,1/4 capsicum,peas]
Tomato -1/2,chopped
Salt to taste
Chilli / Pepper powder to taste
Soya sauce - 1/2 teaspoon.
Butter/oil- 1 teaspoon

  1. In a microwave safe dish put in the broccoli,beans,carrot,peas,sprinkle water,cover and cook for 6 minutes[or till the veggies are cooked] on medium power.Remove and keep aside.
  2. In another microwave safe bowl put in the buckwheat noodles and add enough water so that the noodle submerges.Microwave on medium power for 5 minutes or till done.Drain and keep aside.
  3. When the veggies and the noodles are getting cooked on the microwave,heat a pan on the stove top and put in the butter /oil.
  4. When the butter melts,add the onions and saute till onions are translucent.
  5. Put in the tomatoes and the capsicum and saute till the tomatoes are soft.The capsicum will be crunchy.
  6. Add salt,chilli/pepper powder,soya sauce and mix well.
  7. Switch off the stove if the veggies and noodles are getting cooked in the microwave.
  8. When the veggies and noodles are done put them all into the pan and stir on medium flame for a few seconds and let the flavors blend.
  9. Serve hot.

The pack of buckwheat noodles that I got had 4 pieces- 50g each and for this recipe I used only 1 of them.The quantity of the cooked noodles with the veggies was more than sufficient for me.

This energising and nutritious breakfast will go to Sangeeth's Eat healthy during Pregnancy Event .

Labels: , ,