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Main mealMain CourseBalancedGrains & porridgesPork€€€

Grilled Pork Medallions with Buckwheat Groats

Name: Grilled Pork Medallions with Buckwheat Groats
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4
Ingredients: 600 g Pork, loin, tenderloin, boneless, raw; 1 tbsp Oil, olive, extra virgin; 15 g Salt, table, iodized; 1 tbsp Spices, pepper, red or cayenne; 1 tsp Spices, garlic powder; 0.5 tsp Spices, pepper, black; 200 g Buckwheat, whole grain; 1 tbsp Oil, olive, extra virgin; 1 medium Onions, yellow, raw; 150 g Carrots, mature, raw; 150 g Peppers, bell, red, raw; 150 g Squash, summer, green, zucchini, includes skin, raw; 500 ml Soup, SWANSON, vegetable broth; 5 g Parsley, fresh

Juicy grilled pork medallions with buckwheat groats full of colorful vegetables make a perfect lunch rich in protein and fiber.

Prep time15 min

Cook time25 min

Total time40 min

Servings4

Recipe

For the pork medallions

Pork, loin, tenderloin, boneless, raw600 gOil, olive, extra virgin1 tbspSalt, table, iodized15 gSpices, pepper, red or cayenne1 tbspSpices, garlic powder1 tspSpices, pepper, black0.5 tsp

For the buckwheat groats with vegetables

Buckwheat, whole grain200 gOil, olive, extra virgin1 tbspOnions, yellow, raw1 mediumCarrots, mature, raw150 gPeppers, bell, red, raw150 gSquash, summer, green, zucchini, includes skin, raw150 gSoup, SWANSON, vegetable broth500 mlParsley, fresh5 g

Grill pan (or a regular cast-iron skillet)Larger pot with lidKnifeCutting boardCooking spoonKitchen scale

Per servingTotal

Calories:500 kcal2000 kcal

Protein:41 g164 g

Carbohydrates:37 g148 g

Fiber:9 g36 g

Water:367.8 ml1471.2 ml

Fat:16 g64 g

Micronutrients

Sugar:6.1 g24.4 g

Saturated fat:3 g12.1 g

Cholesterol:89.4 mg357.5 mg

Sodium:1925.1 mg7700.4 mg

Potassium:1290.9 mg5163.7 mg

Calcium:58.4 mg233.7 mg

Iron:3.5 mg14.1 mg

Magnesium:179.4 mg717.4 mg

Zinc:4.4 mg17.5 mg

Phosphorus:565.8 mg2263.2 mg

Vitamin C:63 mg252.1 mg

Vitamin A:473 µg1891.9 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1In a small bowl, mix the ground sweet paprika, garlic powder, salt and black pepper. Cut the pork tenderloin into 2 to 3 cm thick medallions and coat them on all sides in the spice mixture. Let rest for 10 minutes.
2Rinse the buckwheat groats thoroughly under running water and drain well.
3In a larger pot, heat 15 ml of olive oil over medium heat and add the chopped onion and carrot. Sauté for 5 minutes, until the vegetables soften slightly and release their aroma.
4Add the diced red pepper, zucchini and rinsed buckwheat groats. Sauté everything together for another 2 minutes, then pour in the warm vegetable stock.
5Once the liquid comes to a boil, reduce the heat, cover the pot and simmer gently for about 15 to 20 minutes, or until the buckwheat groats have absorbed all the liquid and softened. Finally, gently stir in the fresh parsley and remove the pot from the heat.
6While the groats are cooking, heat a grill pan over high heat and lightly grease it with the remaining 15 ml of olive oil.
7Cook the marinated pork medallions in the hot pan for 3 to 4 minutes on each side, until they develop a nice seared crust while remaining soft and juicy in the center.
8Transfer the cooked medallions to a plate and let them rest for 3 minutes, then serve them warm on a bed of cooked buckwheat groats with vegetables.

Nutritional benefits

Thanks to the high content of dietary fiber in the buckwheat groats and lean protein in the pork tenderloin, this dish helps maintain stable energy levels and a long-lasting feeling of fullness.

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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.