The Story Behind the Recipe
Vegan buckwheat porridge: a satisfying breakfast to start your day with energy
We wake up feeling optimistic, ready for another packed day of work, training, and everything else on the to-do list.
Once we've had our coffee and caught up on the entire Instagram feed, there's one more thing to do: eat a nourishing, satisfying breakfast that fuels both body and brain for the day. Or at least until lunch.
This porridge is a great breakfast option because it's made with raw buckwheat groats – a source of complex carbohydrates with a low glycemic index that can help keep you feeling full longer.
I prefer raw, green buckwheat groats over the brown, toasted kind for their milder flavor and nutritional profile.
Buckwheat is naturally gluten-free, so it can work for people with celiac disease and anyone avoiding gluten.
One serving contains:
252 calories
32 g carbohydrates
4 g protein
11 g fat
Ingredients
2 servings
- 1 cup raw buckwheat groats, soaked in water for about 8 hours
- 1 cup soy milk – with no added sugar or salt
Directions
Let's make breakfast.
- Drain the buckwheat, then pulse it in a food processor until you have a coarse batter.
- Pour the buckwheat and 1 cup soy milk into a deep saucepan. Cook over low heat, stirring constantly, until it thickens into porridge.
- Transfer to a bowl, add your toppings, and dig in.
These optional toppings, with amounts listed for one serving, give your porridge a boost in both flavor and nutrition:
- 1 tablespoon shredded coconut: 26 calories, 3 g fat, 1 g calcium, 4 mg magnesium
- 1 teaspoon peanut butter: 24 calories, 2 g fat, 1 g protein, 2 mg calcium, 6 mg magnesium, folate
- 1 tablespoon goji berries: 15 calories, 0.1 g fat, 2 g protein, plenty of vitamin C, vitamin A , 14 mg calcium
- 1 small apricot: About 11 calories, 3 mg calcium, 2 mg vitamin C, 2 mg magnesium, 180 mcg vitamin A
- 1 teaspoon chia seeds: 65 calories, 2.5 g protein, 3 g fat, 4 g fiber, 62 mg calcium, 2 g omega-3 fatty acids, vitamin A, vitamin E
- 5 almonds: 43 calories, 4 g fat, 2 g protein, 19 mg calcium, folate, 21 mg magnesium, vitamin E
- 9 hazelnuts: 44 calories, 1 g protein, 4 g fat, 8 mg calcium, 0.3 mg iron, folate, vitamin A, magnesium
- 10 fresh raspberries = 1/2 cup frozen: 30 calories, 0 percent fat, calcium, vitamin C, magnesium, folate
And don't say I didn't tell you: buckwheat makes fantastic bread, too.
