Mediterranean vegetable pan with buckwheat

“What should we eat today?”… we all probably hear this question every day. Every household has their standard recipes, which are regularly served. We have those too, and this is one of them. One of our favorite standard recipes is this delicious mediterranean vegetable pan with buckwheat.

Buckwheat is very easy to prepare and goes well with many vegetable dishes. It adds a nice variation to our standard side dishes. Of course, you can also choose rice or pasta as a side dish instead of buckwheat, feel free to choose your favorite. One advantage of buckwheat is that it’s very low carb and gluten free, so it would be the right choice if you are on a diet.

Long story short: enjoy our colorful vegetable pan. We hope it will find its place to your dining table aswell. We hope you enjoy our delicious mediterranean vegetable pan with buckwheat! 🙂

Mediterranean vegetable pan with buckwheat

TastyTimeChef

Mediterranean vegetable pan with buckwheat

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Prep Time 20 minutes mins

Cook Time 20 minutes mins

Total Time 40 minutes mins

Course Main Course

Cuisine Mediterranean

Servings 2 servings

Calories 223 kcal

Ingredients

  

• 180 g Buchwheat
• 1 Zucchini
• 2 Carrots
• 1 Red peppers
• 2 medium-sized tomatoes
• 1 Onion
• 2 Garlic cloves
• 1 Scallion
• 3 Pieces of dried tomato
• 1 teaspoon Vegetable stock
• 1 tablespoon Tomato paste
• Spices Salt, black pepper, Provencal herbs, Thyme, red Chili

Instructions

 

For the buckwheat:

• Weigh buckwheat and put it in a pot with about twice the amount of water (so for 180g buckwheat, 360ml of water).
• Add about 1 tsp. vegetable broth, a pinch of salt and a little oil to the water.
• Simmer, stirring regularly, for about 20 minutes until the water has boiled away. Then leave to infuse for a few more minutes.

For the vegetable pan:

• While the buckwheat is cooking, wash vegetables, peel the carrots, onions and garlic.
• Chop onions, garlic, dried tomatoes, peppers. Cut zucchini and carrots into slices (the thinner the faster they are done). Cut tomatoes into eighths.
• Heat some oil in a pan.
• Add the carrots to the pan first. After a few minutes, add the onions, garlic, zucchini, dried tomatoes and red pepper. Saute everything together until the vegetables are a little softer, but still firm to the bite.
• Add the scallions, tomato paste, and quarters of tomatoes.
• Now season with salt, pepper, chili and provancal herbs.
• Serve everything together on a plate. Enjoy it!

Notes

• If you want more liquid for the sauce you can simply add a cup of water towards the end or use strained tomatoes as the base. A sip of cream should also work.

 

• Also works with feta, olives and eggplant.

 

• If you don’t need to count the calories, you can also spread grated cheese over the plate…you know: Cheese makes everything better 🙂

Keyword Buckwheat, Vegan, Vegetarian