Stir-Fried Buckwheat

Ingredients for Stir-Fried Buckwheat

• 90g buckwheat groats

• 1 large egg, lightly beaten

• 475ml reduced-sodium vegetable broth

• 2 tablespoons soy sauce (regular or reduced-sodium)

• 2 tablespoons unseasoned rice vinegar

• 1 teaspoon Asian chilli paste or sambal

• 1 teaspoon sugar

• 2 tablespoons toasted sesame oil

• 6 spring onions, thinly sliced

• 2 garlic cloves, minced

• 1 tablespoon minced fresh ginger

• 2 large carrots, shredded through the large holes of a box grater

• 1 red pepper, seeded and chopped

• 230g green beans, cut into 1/2-inch pieces

1. Pour the buckwheat groats into a large bowl and mix in the egg until they are well coated, all the grains separated from one another.

2. Heat a large, dry saucepan over medium heat. Pour in the coated groats and stir over the heat for 2 minutes to set the egg. The groats should still be separate from each other.

3. Pour in the broth and increase the heat to high. Bring to a boil. Cover, reduce the heat to low, and simmer until the liquid has been absorbed and the groats are tender, about 15 minutes.

4. Spread the buckwheat on a large rimmed baking sheet and cool for 10 minutes to make sure the grains stay separate, rather than glomming onto each other.

5. Meanwhile, whisk the soy sauce, vinegar, chilli paste, and sugar in a small bowl.

6. Heat a large wok over medium-high heat. Swirl in the oil, then add the spring onions, garlic, and ginger. Stir-fry for 30 seconds.

7. Add the carrots, pepper, and green beans. Stir-fry until crisp-tender, about 2 minutes. Add all the buckwheat. Continue stir-frying for 1 minute. Pour in the soy sauce mixture and bring to a simmer, tossing and stirring for 1 more minute.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.