🥗 Dinner⏱ ≈ 15 min🧊 Tofu · 🌾 Buckwheat · 🍄 Mushrooms
Buckwheat with tofu and mushrooms
A simple home plate for dinner: each ingredient is cooked separately and arranged on the plate following the Healthy Eating Plate.
Ingredients
- 🧊 Tofu — 120 g
- 🌾 Buckwheat — 50–60 g dry (or 150 g cooked)
- 🍄 Mushrooms — 150 g
Instructions
- Rinse the buckwheat and simmer in salted water until done (about 15 minutes).
- Cut the tofu into cubes, pat dry and pan-fry for 5–7 minutes until golden.
- Steam or sauté the mushrooms for 5–7 minutes until tender.
- Plate it up: half vegetables, a quarter grains, a quarter protein.
Make it tastier
🧄 GarlicMakes the aroma richer — add to the oil at the start or raw into the dressing.
🌶️ Pepper or chiliA pinch adds heat and warmth.
🌿 Fresh herbsDill, parsley or cilantro add freshness at the end.
🫙 Soy sauceA tablespoon at the end of frying instead of salt — the taste gets deeper.
Plate structure
🥦 Vegetables & fruit · ½
Mushrooms
🌾 Whole grains · ¼
Buckwheat
🥩 Protein · ¼
Tofu
🫒 Healthy fats
empty
🟢
Plate balance: Well balanced
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