Vegetarian€

Creamy Buckwheat Porridge with Apples and Walnuts

A nutritious and filling breakfast: buckwheat porridge with sautéed apples combines tradition with a modern approach to healthy eating without added sugar.

Prep time
5 min
Cook time
15 min
Total time
20 min
Servings
2

Recipe

For the porridge

Buckwheat, whole grain
160 g
Nuts, almonds
400 ml
Salt, table, iodized
1 pinch
Vanilla extract
0.5 tsp

For the apples

Apples, fuji, with skin, raw
2 piece
Spices, cinnamon, ground
1 tsp
Oil, olive, extra virgin
1 tsp
Nuts, walnuts, English, halves, raw
1 tbsp
Syrups, maple
1 tsp

Per servingTotal
Calories:1518.8 kcal3037.6 kcal
Protein:54.2 g108.3 g
Carbohydrates:105.2 g210.4 g
Fiber:34.9 g69.7 g
Water:18.7 ml37.3 ml
Fat:109.9 g219.7 g
Micronutrients
Sugar:10.6 g21.2 g
Saturated fat:9.1 g18.1 g
Cholesterol:0 mg0 mg
Sodium:81.2 mg162.3 mg
Potassium:1885 mg3770 mg
Calcium:587.6 mg1175.1 mg
Iron:9.6 mg19.2 mg
Magnesium:738.9 mg1477.7 mg
Zinc:8.5 mg17 mg
Phosphorus:1267.3 mg2534.5 mg
Vitamin C:0.2 mg0.4 mg
Vitamin A:0.5 µg0.9 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Dry-roast the buckwheat groats in a pot (about 2 minutes) until fragrant. This will bring out their nutty flavor.
2
Pour in the plant-based milk, add a pinch of salt and vanilla. Once it comes to a boil, reduce the heat and simmer covered for 12–15 minutes, until the groats absorb the liquid and become soft.
3
Meanwhile, heat the oil in a pan and add the sliced apples. Sprinkle with cinnamon.
4
Sauté the apples over medium heat for 5–7 minutes, until softened and lightly caramelized. If the apples aren't sweet enough, add a teaspoon of maple syrup.
5
Divide the cooked buckwheat porridge into two bowls. Top with the sautéed apples and sprinkle with chopped walnuts.
6
Serve warm. For extra creaminess, you can drizzle a bit more plant-based milk on top.

Nutritional benefits

Thanks to its high content of complex carbohydrates and fiber, this meal ensures a stable blood sugar level and long-lasting energy for morning activities.

Similar recipes

Zajtrk
5 min
Vegan Overnight Oats with Banana Bread Flavor, Walnuts and Cinnamon
5 min579 kcal17 g93 g19 g
Zajtrk
5 min
Lactose-Free Protein Chia Pudding
5 min365 kcal14 g35 g20 g
Zdrave sladice
10 min
Whole-Grain Banana Bread with Dark Chocolate, Lactose-Free
10 min3885 kcal50 g967 g25 g
Zajtrk
10 min
Overnight Oats with Lactose-Free Yogurt and Fruit
10 min497 kcal22 g72 g14 g
Zajtrk
5 min
Tropical Mango Smoothie with Turmeric and Coconut Yogurt
5 min421 kcal7 g49 g23 g

Share your opinion

0,00 comments
Flavor
0,0
Prep time
0,0
Difficulty
0,0
Satisfaction
0,0
Flavor
Prep time
Difficulty
Satisfaction

About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.