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Buckwheat Pasta with Wild Asparagus and Poached Egg
A nourishing and flavorful spring dish that combines buckwheat pasta with wild asparagus and egg. This recipe highlights the natural bitterness of asparagus and the earthy flavor of buckwheat for a perfectly balanced lunch.
Prep time
13 min
Cook time
15 min
Total time
28 min
Servings
2
Recipe
BUCKWHEAT PASTA, CAPELLINI
200 gAsparagus, green, raw
150 gEggs, Grade A, Large, egg whole
2 pieceShallots, bulb, peeled, root removed, raw
1 mediumGarlic, raw
2 cloveOil, olive, extra virgin
2 tbspCheese, parmesan, grated
30 gAlcoholic beverage, wine, table, white
50 mlSalt, table, iodized
1 pinchSpices, pepper, black
Parsley, fresh
Per servingTotal
Calories:631.5 kcal1263 kcal
Protein:26.4 g52.7 g
Carbohydrates:69.3 g138.6 g
Fiber:10.7 g21.4 g
Water:146.9 ml293.8 ml
Fat:25 g49.9 g
Micronutrients
Sugar:1.1 g2.2 g
Saturated fat:6.2 g12.4 g
Cholesterol:198.9 mg397.8 mg
Sodium:415.5 mg831 mg
Potassium:371.7 mg743.3 mg
Calcium:183 mg366 mg
Iron:5 mg10 mg
Magnesium:27 mg53.9 mg
Zinc:1.9 mg3.7 mg
Phosphorus:250.8 mg501.5 mg
Vitamin C:7.8 mg15.6 mg
Vitamin A:119.3 µg238.6 µg
Vitamin D:1.1 µg2.2 µg
Vitamin B12:0.7 µg1.3 µg
Instructions
1
Bring salted water to a boil in a large pot and cook the buckwheat pasta according to package instructions (usually 8–10 minutes). Just before draining, reserve about 100 ml of the cooking water.
2
While the pasta is cooking, sauté the shallot in olive oil in a pan until translucent and softened.
3
Add the wild asparagus and sauté over medium heat for 3–5 minutes. Add the garlic, and once fragrant, deglaze with white wine if desired. Cook until the liquid has reduced by half.
4
Add the drained pasta to the pan with the asparagus. Pour in the reserved cooking water and add the grated Parmesan. Stir quickly over the heat to create a creamy emulsion.
5
In a separate small pot, prepare a poached egg (3–4 minutes in gently simmering water with vinegar), or simply soft-boil an egg (6 minutes).
6
Plate the pasta, top with the egg, season generously with pepper, and sprinkle with fresh parsley. Cut the egg open before eating so the yolk runs over the pasta.
Nutritional benefits
Thanks to the high fiber content in buckwheat and antioxidants in wild asparagus, this meal helps maintain stable blood sugar levels and supports digestive health.
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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.