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Buckwheat Porridge with Porcini Mushrooms

Buckwheat porridge with porcini mushrooms combines a homely flavor with a thoughtful preparation that highlights its distinctive nutty taste, while also offering a filling and nutritious meal even when time is short.

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

Recipe

Buckwheat, whole grain
200 g
Mushrooms, white button
250 g
Onions, yellow, raw
1 medium
Garlic, raw
2 clove
Oil, olive, extra virgin
1 tbsp
Alcoholic beverage, wine, table, white
100 ml
Soup, SWANSON, vegetable broth
500 ml
Spices, marjoram, dried
1 pinch
Parsley, fresh
1 bunch
Salt, table, iodized

Per servingTotal
Calories:521 kcal1042 kcal
Protein:18.9 g37.7 g
Carbohydrates:86.2 g172.4 g
Fiber:13 g25.9 g
Water:478.1 ml956.1 ml
Fat:11.2 g22.4 g
Micronutrients
Sugar:7.8 g15.5 g
Saturated fat:2.1 g4.1 g
Cholesterol:0 mg0 mg
Sodium:776.9 mg1553.7 mg
Potassium:1141 mg2281.9 mg
Calcium:71.7 mg143.4 mg
Iron:4.5 mg8.9 mg
Magnesium:263.6 mg527.1 mg
Zinc:3.5 mg7 mg
Phosphorus:503.6 mg1007.1 mg
Vitamin C:29.1 mg58.2 mg
Vitamin A:98.9 µg197.8 µg
Vitamin D:0.3 µg0.5 µg
Vitamin B12:0.1 µg0.1 µg

Instructions

1
If using dried porcini mushrooms, soak them in 300 ml of warm water for at least 15 minutes. Once softened, squeeze them out and cut into smaller pieces. Save the soaking water and strain it through cheesecloth or a fine sieve (this is the "golden" liquid for flavor). If using fresh mushrooms, clean them and slice them.
2
In a dry, heated pan (without oil), quickly toast the washed and drained buckwheat groats (2–3 minutes) until they smell nutty. Set them aside on a plate. This step prevents the porridge from becoming slimy.
3
In the same pan, add olive oil and sauté the onion until translucent. Add the porcini mushrooms and cook for 5 minutes, until the water from the mushrooms evaporates and the mushrooms lightly brown. Add the garlic and marjoram/thyme and cook for just one more minute, until the garlic becomes fragrant.
4
Return the buckwheat groats to the pan. Pour in the white wine and wait for the alcohol to evaporate. Then add the strained mushroom water and the remaining stock. The liquid should cover the groats by about a centimeter.
5
Cover and cook over medium heat for 15–18 minutes, or until the groats have absorbed most of the liquid but are still "al dente". If needed, add a little more water.
6
Remove from heat, season with pepper and add salt if needed. Sprinkle with fresh parsley and serve immediately.

Nutritional benefits

This meal contributes to heart and blood vessel health due to the high fiber and rutin content in buckwheat porridge, which helps strengthen the walls of blood vessels.

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About the author

Andrejka Poljak

Andrejka Poljak is a licensed personal trainer (AFP) with many years of hands-on experience. In addition to working with clients, she is co-founder of the AdvancedU platform, whose mission is to improve the health of the broader population by providing affordable and professionally vetted access to workouts and verified health-and-movement experts. Her work combines a systematic approach, very high professional standards, and a clear vision of how to bring quality training closer to a larger number of people.

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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.