BreakfastVegetarian€
Creamy Buckwheat Porridge with Caramelized Pears and Walnuts
Nutritious and warm buckwheat porridge with cooked pear is the perfect gluten-free breakfast, combining Slovenian tradition with a modern approach to healthy eating.
Prep time
5 min
Cook time
15 min
Total time
20 min
Servings
2
Recipe
For the porridge
Buckwheat, whole grain
120 gBeverages, almond milk, unsweetened, shelf stable
350 mlSalt, table, iodized
1 pinchSpices, cinnamon, ground
0.5 tspSeeds, flaxseed
1 tbspFor the pear topping
Pears, raw, bartlett
2 largeOil, coconut
1 tspGinger root, raw
0.5 tspNuts, walnuts, English, halves, raw
20 gSyrups, maple
1 tbspPer servingTotal
Calories:509.4 kcal1018.8 kcal
Protein:12.4 g24.8 g
Carbohydrates:85 g170 g
Fiber:16 g31.9 g
Water:347.6 ml695.1 ml
Fat:16.3 g32.5 g
Micronutrients
Sugar:25.8 g51.5 g
Saturated fat:3.6 g7.1 g
Cholesterol:0 mg0 mg
Sodium:202 mg404 mg
Potassium:726.8 mg1453.6 mg
Calcium:400.2 mg800.3 mg
Iron:3.1 mg6.1 mg
Magnesium:209.2 mg418.3 mg
Zinc:2.5 mg5 mg
Phosphorus:330.1 mg660.2 mg
Vitamin C:9.1 mg18.2 mg
Vitamin A:2.3 µg4.6 µg
Vitamin D:1.8 µg3.5 µg
Vitamin B12:0 µg0 µg
Instructions
1
Rinse the buckwheat groats well under running water. In a saucepan, mix them with plant-based milk, cinnamon, and a pinch of salt. Bring to a boil, then cook over medium heat for about 12–15 minutes, until the groats soften and absorb the liquid.
2
While the porridge is cooking, heat coconut oil in a pan. Add the sliced pears and grated ginger. Cook over medium heat for 4–6 minutes, until the pears soften and lightly brown.
3
Just before the porridge is done cooking, stir in the flax seeds for extra creamy texture and omega-3 fatty acids.
4
Divide the porridge into two bowls, top with the prepared pears, sprinkle with chopped walnuts, and drizzle with a little maple syrup if desired.
Nutritional benefits
Thanks to the high fiber content and low glycemic index of buckwheat, this dish supports stable energy levels and regular digestion throughout the morning.
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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.