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Creamy Buckwheat Groats with Sautéed Leek, Smoked Cheese and Walnuts
This recipe for buckwheat groats with leek and smoked cheese brings a modern twist to a traditional Slovenian ingredient. The creamy texture and rich smoky flavor create a perfectly balanced and healthy meal.
Prep time
8 min
Cook time
20 min
Total time
28 min
Servings
2
Recipe
Buckwheat, whole grain
160 gLeeks, bulb and greens, root removed, raw
1 largeSMOKED PROVOLONE CHEESE, SMOKED
80 gSoup, SWANSON, vegetable broth
600 mlOil, olive, extra virgin
2 tbspGarlic, raw
1 cloveNuts, walnuts, English, halves, raw
30 gThyme, fresh
1 tspSalt, table, iodized
1 pinchParsley, fresh
Per servingTotal
Calories:682 kcal1364 kcal
Protein:24.9 g49.8 g
Carbohydrates:68.6 g137.1 g
Fiber:11.7 g23.3 g
Water:370.3 ml740.5 ml
Fat:38.5 g76.9 g
Micronutrients
Sugar:4.5 g9 g
Saturated fat:10.4 g20.8 g
Cholesterol:28.4 mg56.8 mg
Sodium:1279.2 mg2558.4 mg
Potassium:754.7 mg1509.3 mg
Calcium:375.2 mg750.3 mg
Iron:3.5 mg6.9 mg
Magnesium:227.7 mg455.3 mg
Zinc:2.8 mg5.5 mg
Phosphorus:369.4 mg738.7 mg
Vitamin C:5.9 mg11.7 mg
Vitamin A:48.1 µg96.2 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Rinse the buckwheat groats under running water and drain well. Clean the leek and cut it into thin rings. Finely chop the garlic.
2
Heat olive oil in a pan and sauté the leek until softened (about 5 minutes). Add the garlic and thyme and stir for 1 minute until fragrant.
3
Add the drained buckwheat groats to the pan. Toast for 2 minutes, until the grains become slightly glossy and develop a nutty aroma.
4
Begin gradually adding the hot stock. Pour in enough liquid to cover the groats, and cook over medium heat. Once the groats absorb the liquid, add more. Repeat the process for 15–20 minutes, until the buckwheat is tender but still firm to the bite (al dente).
5
While the groats are cooking, quickly toast the walnuts in a dry pan until crispy.
6
Once the groats are cooked, remove from heat. Stir in most of the grated smoked cheese and cover for 2 minutes, so the cheese melts and combines with the groats into a creamy texture. Add salt if needed (be careful, the cheese is already salty).
7
Serve in deep plates. Sprinkle with the remaining cheese, toasted walnuts, fresh parsley, and ground pepper.
Nutritional benefits
This meal contributes to maintaining normal blood cholesterol levels thanks to the high fiber content of buckwheat groats and the healthy fats from walnuts.
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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.