Healthy buckwheat with spinach, mushrooms, cheese, and tuna
Let me tell you, buckwheat with spinach, mushrooms, cheese, and tuna is one hell of a combination! And not only in terms of taste but also in nutritional value. If you want to treat your body to a lot of protein, vitamins, minerals, and fiber, but also to please your taste buds, come and enjoy this simple dish with buckwheat. There are never enough tasty recipes with buckwheat, and I recommend you definitely save this one, or even prepare it right away :)
Dish contains a full range of vitamins and minerals. At first, I wanted to list them all for you here, but looking at their amount I will summarize it briefly - one serving contains between 40-120% RDA of the most important micronutrients. It is especially thanks to spinach, tuna, but also buckwheat. The meal is gluten-free, egg-free, and nut-free - making it suitable for people suffering from various allergies. If you don't happen to have buckwheat at home, you can also use couscous or bulgur. And if you are such a fan of dried tomatoes as I am, you can also mix them into this healthy recipe with buckwheat, it will give it an even wider range of flavors.
Healthy buckwheat with spinach, mushrooms, cheese, and tuna is ideal as a fit lunch or dinner. The food is quite filling and I believe that you will want to savor its flavor for so long that you will not crave dessert afterward.
Ingredients
- 200g of fresh mozzarella (light)
- 200g of tuna in brine (I recommend this one)
- salt, ground black pepper, garlic powder (to taste)
- 100g of dry buckwheat (I recommend this one)
- 1 onion
- 500g of mushrooms
- 4 handfuls of fresh spinach leaves
- 1 tsp of olive oil (I recommend this one)
- dried tomatoes (optional)
Instructions
- Rinse the buckwheat and pour 1.5 times the volume of boiling water over it in a pot. Let it boil and cook for 3 minutes.
- Remove it from the heat and let it soften under the lid for 30-35 minutes.
- In a deep pan , fry the finely chopped onion in heated oil.
- Add cleaned and sliced mushrooms and cook them until soft (about 5 minutes).
- Then add cooked buckwheat (rinsed of any remaining water), washed spinach leaves, spices, salt, and stir for a while.
- When all the ingredients are well combined, add chopped mozzarella and let it melt. Once it has melted, remove the pan from the heat.
- Serve the dish while still warm, sprinkled with tuna without the brine.
| Preparation time | 40 minutes | |
| Yields | 2 servings |
| Nutritional information/ 1 serving | ||
| Calories | 580 Kcal | |
| Carbohydrates | 47 g | |
| Fiber | 8 g | |
| Proteins | 55 g | |
| Fat | 14 g | |