Buckwheat Porridge with Liver and Onions
Vitamin B12
Vitamin A
copper (Cu)
Vitamin H
silicon (Si)
molybdenum (Mo)
Description
A dish exceptionally rich in iron, B vitamins (especially B12 and folic acid) and complex carbohydrates to combat anemia and fatigue.
- Sort and wash buckwheat (45 g), cook until done in salted water (about 1:2 with water).
- Clean liver (45 g) from membranes, cut into thin strips.
- Slice onion (about 70g) into half-rings, grate carrot (about 40g) on a coarse grater.
- Melt half the butter (3-2.2 g) in a pan. Fry onion until translucent, add carrot and cook for 5 minutes.
- Add liver to vegetables. Sauté over high heat for 3-4 minutes, then reduce heat, cover and simmer for 5-7 minutes until done. Add salt and pehealthyer.
- Season cooked buckwheat with remaining butter.
- Serve buckwheat with liver and vegetables on top. Sprinkle with finely chohealthyed parsley.
293
113 kcal / 100 g
kcal
19.7 g
7.6 g / 100 g
Protein
33.6 g
13.0 g / 100 g
Carbohydrates
8.5 g
3.3 g / 100 g
Fats
2.4 g
0.9 g / 100 g
Ash
6.5 g
2.5 g / 100 g
Fiber
72.6%
Water
2.2 g
0.8 g / 100 g
Sugars
22.6 g
8.7 g / 100 g
Starch
0.08 g
0.03 g / 100 g
Omega-3
1.29 g
0.5 g / 100 g
Omega-6
3.7 g
1.4 g / 100 g
SFA
