Craving Stew? Try this One, Featuring Buckwheat

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Recipe for Lima-Buckwheat Stew - SweetOnion.NetIt’s winter, the time for heartier fare. If you’re wondering what to eat, this lima buckwheat stew has you covered.

Possibly as many as half the U.S. population are deficient in magnesium, a mineral essential to the health of your bones, nervous system, and cardiovascular systemBuckwheat, a gluten-free seed related to rhubarb, is a great natural source of this mineral. With only one cup of cooked buckwheat you can cover 21 percent of your daily need.  Consider integrating it in your meal rotation, for example as a substitute for rice.

Two forms of buckwheat are for sale. The raw version looks beige with a hint of green. Its flavor is neutral, similar to barley. I have seen it in the bulk aisle of WholeFoods, but you can also purchase it from the Internet.

The second version  is toasted. It is a staple in Eastern Europe and Russia and goes by the name of kasha. Brown in color, it has a distinctive flavor that some call nutty. To me it smells a bit burnt, but don’t take my word for it – if you manage to get your hands on some kasha, take a whiff and see whether you like it.

This recipe complements tender raw buckwheat with the sturdiness of potatoes and beans and the sweetness of carrots and corn. A base of fennel seeds and sesame paste ties it all together in a way that is simple yet scrumptious. Serve the stew with a side of lightly dressed salad greens, and you will have done something good for yourself.

Enjoy!

 

Buckwheat, a gluten-free seed that's related to rhubarb, comes in two forms, raw and cooked. This easy-to-prepare recipe for lima-buckwheat stew uses the raw version.
Lima Buckwheat Stew
Print Recipe
A tasty, healthy, and simple stew that takes little time to prepare.
Servings Prep Time
2 persons 20 minutes
Servings Prep Time
2 persons 20 minutes
Buckwheat, a gluten-free seed that's related to rhubarb, comes in two forms, raw and cooked. This easy-to-prepare recipe for lima-buckwheat stew uses the raw version.
Lima Buckwheat Stew
Print Recipe
A tasty, healthy, and simple stew that takes little time to prepare.
Servings Prep Time
2 persons 20 minutes
Servings Prep Time
2 persons 20 minutes
Ingredients
Servings: persons
Instructions
  1. Bring the olive oil to medium heat in a wide-bottomed pot. Add the onions, potatoes, and carrots and sauté until the onion becomes translucent, about five minutes.
  2. Add the vegetable stock and bring to a rapid boil.
  3. Add the beans, the buckwheat and fennel seeds. Put the lid on and simmer at medium high for fifteen minutes, until both the potatoes are done and the buckwheat is soft but still has some bite – much like al dente spaghetti.
  4. Stir in the tahini. It will gobble up liquid. So if the stew becomes too dry, add a bit of hot water.
  5. Taste and add salt if needed.
  6. Add the frozen corn. As soon as the stew returns to a simmer, one minute or less, take it off the heat and serve.
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3 Responses to Craving Stew? Try this One, Featuring Buckwheat

  1. Jay Hamburger January 5, 2016 at 7:53 pm #

    yum!

    • Jose Perez January 24, 2016 at 12:37 pm #

      Waiting anouxios 4 a diet that really works, and i hope this one does it.

  2. Terry O'Rourke January 6, 2016 at 2:28 pm #

    It is very good. I have eaten it with joy.

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