Buckwheat porridge is one of the easiest breakfast recipes you can have. It cooks fast (in just 5min) and it has a mildly nutty flavor that is great for both sweet and savory toppings. This particular buckwheat porridge recipe is savory and has a balanced carb-fat-protein-vegetable mix to start the day with a complete dish.
You can vary most of the ingredients with whatever you have in the pantry to create your own, any green and sausage will work. You could even make this with fish instead of meat.
The benefits of buckwheat and this recipe
Let’s get the facts straight first.
Buckwheat is a pseudo-cereal. It is not made of wheat, it is wheat and gluten-free and a great food for celiacs. This wonderful ingredient is actually a plant and it is mostly grown in Asia. The plant grows leaves and small white flowers where the groat, which is what the buckwheat seeds are called, can be found.
You can cook buckwheat before eating it, but it can also be eaten raw which is why it is favored by those on a raw diet. In its raw state, buckwheat is a crunchy plant that is similar in texture to wheat. You could lightly toast it with butter and some salt and it eat it as a snack.
The benefits of buckwheat porridge are many. It has high fiber and protein content (14%), especially for a plant, although lower than barley and chia seeds, so it is a great source of protein for vegetarians and vegans.
One of the best advantages of buckwheat is its low glycemic index. That means the energy is released slowly and so you will feel fuller for longer without the spike in sugar of other breakfast fruit or sweet porridges.
What I love about buckwheat porridge
Besides all the above fantastic health benefits of buckwheat porridge, what I love about this recipe is how easy it is done and how the buckwheat can cook while I am cooking the sobrasada and spinach. I also love how light and fluffy the buckwheat is which is why it can withstand the intense flavor of the sobrasada or chorizo.
I prefer this porridge dry, which is why I don’t add any broth to make it soupy, I want the creaminess of the egg to bring the porridge-like texture instead. I have also tried it with some broth and it is great for the colder winter months when you just want a breakfast that warms you from the inside out. This hearty savory breakfast bowl is a complete meal in itself and has the right balance of vegetables, protein and fat, plus a full flavor from the sobrasada. This is a very easy, almost fool-proof, recipe. The buckwheat cooks very fast and the rest of the ingredients just need to be added as you keep stirring. Here are some more tips: Values may vary depending on ingredients and brands used.
Yield: 1 bowl
Serving Size: 1
Amount Per Serving: Calories: 426Total Fat: 25gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 201mgSodium: 429mgCarbohydrates: 28gFiber: 3gSugar: 1gProtein: 21g
This hearty savory breakfast bowl is a complete meal in itself and has the right balance of vegetables, protein and fat, plus a full flavor from the sobrasada.
This is a very easy, almost fool-proof, recipe. The buckwheat cooks very fast and the rest of the ingredients just need to be added as you keep stirring. Here are some more tips:
Values may vary depending on ingredients and brands used.
Possible variations to this buckwheat porridge recipe
Buckwheat is a relatively flavorless grain which makes for the perfect porridge base for pretty much any topping, warm, cold, sweet or savory. For this recipe you can change some of the ingredients based on what you have available:
- Instead of spinach you can use any leafy green, preferably dark green leaves. Baby spinach, chard (chop it finely so it cooks faster), kale, collard greens are all great options. You could also use broccoli but make sure to chop is in small pieces so it cooks faster and blends in with the buckwheat.
- If you don’t have buckwheat, this recipe can also be made with barley or any other grain.
- The recipe does not have any broth added so the porridge consistency comes from the egg yolk being mixed in with the rest when you pop it. I like the creaminess this gives to the dish. if you want the recipe more porridge like, you can add 50ml of vegetable broth to the pot as you add the buckwheat.
- I made this recipe with sobrasada because it is a really fatty sausage that has paprika and pepper so it adds all the flavor you need. However, any sausage will have the same effect. The closest, most widely available sausage to sobrasada is chorizo which is usually spicy and also cured with paprika. If you don’t have chorizo, this recipe can also be made with any sausage, just make sure that it is fatty enough to serve as the base for the cooking, or add some olive oil if you use a drier cured meat.
Make this recipe with <250 kcal
This recipe is quite high in calories because of the cheese and meat involved so it is hard to keep the same recipe or a semblance of it with only 250kcal since the buckwheat is already 150kcal and the egg another 70kcal. Here are some ideas to get as close to 250kcal as possible:
- Reduce 75Kcal: The sobrasada adds 150 calories to this recipe because this type of sausage is full in flavor and fat. Replacing sobrasada with Spanish cured Iberian ham (jamon) will preserve the fantastic flavor while reducing the fat AND in particular the cholesterol (only if true Iberian ham is used). This should reduce the total by about 75kcal.
- Reduce 100Kcal: If you want a truly low calorie version, use turkey ham, but bear in mind that the flavor will change. If using turkey ham, cook the spinach first in a bit of olive oil and then add the ham chopped in smaller pieces. You can reduce 100kcal this way.
- Reduce 50Kcal: You can completely do away with the 50kcal from the mozzarella. Or you can reduce the portion of buckwheat by 10gr for the same calorie saving.
So, to make this recipe 250kcal you should reduce the amount of buckwheat, replace the sobrasada with Iberian ham and do away with the mozzarella.