Harvest Buckwheat Tofu Skillet
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Difficulty: 2 (1 - 5)
-
Allergens: Soy
- Categories: Dinner Gluten Free Lunch Main Dishes
This Harvest Buckwheat Tofu Skillet is a wholesome and satisfying dish that combines the nutty flavor of buckwheat with the freshness of zucchini and the protein-rich goodness of tofu. It's a perfect balance of textures and flavors, making it ideal for a hearty lunch or dinner. This gluten-free and vegan-friendly meal is not only delicious but also packed with nutrients.
Instructions
- Start by cooking the buckwheat groats. Rinse 200g of buckwheat groats and add them to a pot with 400ml of vegetable broth. Bring to a boil, then reduce heat and simmer for about 15-20 minutes, or until tender. Drain any excess liquid and set aside.
- While the buckwheat is cooking, prepare your vegetables. Dice the onion, slice the zucchini into half-moons, and cut the tofu into 1-inch cubes.
- Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced onion and sauté for about 3-4 minutes until it becomes translucent.
- Add the sliced zucchini to the skillet and cook for another 5 minutes, stirring occasionally, until it starts to soften.
- Push the vegetables to one side of the skillet and add the remaining tablespoon of olive oil to the empty side. Add the tofu cubes and cook for about 5 minutes, turning occasionally, until they're golden brown on multiple sides.
- Gently mix the tofu with the vegetables. Season with salt, pepper, and caraway.
- Add the cooked buckwheat groats to the skillet and stir everything together, allowing the flavors to meld for 2-3 minutes.
- Taste and adjust seasoning if necessary.
- Serve your Harvest Buckwheat Tofu Skillet hot, garnished with fresh herbs if desired.
- This dish can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave before serving.
Nutrition Facts
4 Servings per container
Serving Size 1 servings (300 g)
Amount per serving
Calories 420
% Daily Value
Total Fat 20 g
26%
Saturated Fat 3 g
15%
Cholesterol 0 mg
0%
Sodium 400 mg
17%
Total Carbohydrate 40 g
15%
Dietary Fiber 10 g
40%
Total Sugars 5 g
10%
Protein 25 g
50%
Vitamin D 0 mcg
0%
Calcium 200 mg
15%
Iron 10 mg
56%
Potassium 1000 mg
29%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily
diet. 2,000 calories a day is used for general nutrition advice.
Nutrition information is an estimate and has been calculated automatically