Quinoa, buckwheat and turmeric breakfast bowl

  • 15min
  • 1
  • 545 kcal
  • Easy
  • Vegetarian, Lactose free, Gluten free
  • Coeliac
  • May contain sulphites

Per 138 g contains

545 kcal 2276 kj
27%
26 g
37%
15 g
75%
11 g
12%
0 g
<1%

of an adult's recommended intake.
Typical energy values per 100g: 1649kj/395kcal

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Annabel Kibble

Nutritionist

This wholesome breakfast bowl can be prepared the night before, chilled in the fridge and grabbed in the morning for a great on-the-go gluten-free brekky!

It can be tricky to incorporate whole grains into breakfast which are suitable for coeliacs, but this breakfast option solves the problem. The combination of quinoa and buckwheat provides fibre and protein to help you feel fuller for longer, whilst the addition of seeds provides healthy unsaturated fats. Zesty orange and fragrant coconut bring it to life too - not a boring breakfast by any means!

Ingredients

  • Buckwheat
    15g
  • Quinoa
    30g
  • Coconut chips
    5g
  • Sultanas
    10g
    May contain sulphites
  • Chia seeds
    2g
  • Pumpkin seeds
    5g
  • Sunflower seeds
    5g
  • Orange zest (1 whole)
    15g
  • Turmeric
    1g
  • Coconut milk (carton)
    50ml
Show all

Cooking Method

  1. Rinse the buckwheat and quinoa separately under cold water.
  2. Cook off both the quinoa and buckwheat separately. Place each in a pan and cover with cold water before bringing to the boil. Cook for approx. 15 minutes until slightly swollen. Drain remaining water from each and leave to cool.
  3. In another small bowl combine the coconut milk and chia seeds.
  4. Add to this the zest of the orange.
  5. Then, in a small frying pan, over a medium heat, toast the coconut chips, pumpkin and sunflower seeds for 2 minutes, making sure they don't catch.
  6. Mix the quinoa, buckwheat and coconut mixture together in a bowl until it forms a risotto-like consistency.
  7. Transfer into a container and garnish with turmeric, sultanas and the toasted coconut and seeds. Leave to chill in the fridge overnight.

Nutritional Information

Typical Valuesper 100gper 138g serving
Energy
395 kcal
1649 kj
545 kcal
2276 kj
Fat
of which saturates
19 g
11 g
26 g
15 g
Carbohydrate
of which sugars
41.8 g
8.4 g
58 g
11 g
Fibre8.1 g
11 g
Protein10 g
13.8 g
Salt0 g
0 g

Quinoa

Among the least allergenic of all grains making it a great 'wheat-free' choice. It also provides twice the amount of protein of rice or barley and contributes useful levels of several B vtiamins, vitamin E and fibre. 

Buckwheat

Another good source of protein, containing all the essential amino acids as well as being an excellent source of important minerals manganese and magnesium. 

Coconut milk/drink

A dairy-free milk alternative which is low in calories and a source of calcium and vitamin D (choose a fortified version such as Alpro®).

Seeds

Both pumpkin and sunflower seeds are excellent sources of unsaturated fats, protein and fibre. Pumpkin seeds also provide zinc and magnesium whilst sunflower seeds provide vitamin E. 

After nearly two years of symptoms and tests I have been given a diagnosis of coeliac disease (confirmed with a blood test and endoscopy) although it isn’t clear if all my symptoms stem from this. I...

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