Gratin Buckwheat Groats and Veggies

Name: Gratin Buckwheat Groats and Veggies
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: International
Ingredients: 10 tbsp buckwheat groats; 125 g cottage cheese; 2 large eggs; 3 tbsp sour cream; 0.5 tbsp finely chopped onion; 0.5 tsp Finely chopped garlic; 1 large red tomatoes. chopped; 1 medium carrot; 1 small sweet green pepper; 1 small zucchini; 3 tbsp olive oil; 2 pinch salt; 1 pinch black pepper; 1 tbsp finely chopped parsley

Over a year ago 3,280 views

Cook: 45 mins

Serves: 4

Main Course 💚 Healthy 🔥 Low Calorie 🥜 Nut Free

Ingredients

10 tbsp buckwheat groats
125 g cottage cheese
2 large eggs
3 tbsp sour cream
0.5 tbsp finely chopped onion
0.5 tsp Finely chopped garlic
1 large red tomatoes. chopped
1 medium carrot
1 small sweet green pepper
1 small zucchini
3 tbsp olive oil
2 pinch salt
1 pinch black pepper
1 tbsp finely chopped parsley

Accompaniment

Method

1
Finely chop garlic, onions and parsley. Chop the vegetables in to small cubes.

Heat some water in a cooking pot and add buckwheat groats. Simmer for around 5 to 8 minutes. When buckwheat is almost done take it off the heat and drain it.

Heat olive oil in a roasting pan. Add onions and garlic. Fry until golden brown and then add vegetables and season with salt and pepper. Saute the vegetables for about 10 minutes, add parsley, stir and set aside.

Preheat the oven on 200 C (about 400 F). Put buckwheat and cottage cheese to the vegetables and mix. Make a mixture of eggs and sour cream. Add it to the vegetables and buckwheat and mix.

Put the mixture in to the oven and bake for about 30 minutes.

Serve.

NUTRITIONAL VALUES (1,4 to 1,6 PAL which corresponds to moderate activity of an office job)
WOMAN
Calories 19% RDA,
Protein 37% RDA,
Fats 30% RDA,
Cholesterol 40% RDA,
Carbs 14% RDA,
Sugar 6% RDA,

MAN
Calories 15% RDA,
Protein 30% RDA,
Fats 23% RDA,
Cholesterol 40% RDA,
Carbs 11% RDA,
Sugar 5% RDA.