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Kale and Buckwheat With Brussels Sprouts and Mushrooms















Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Very low in sodium, Low Sodium


4 medium onions
5 cloves garlic
minced, or to taste
½ tablespoon olive oil
3 cups buckwheat groats
1 x salt and black pepper
freshly ground pepper, to taste
6 cups water
1 bunch kale
blanched and finely chopped
2 each parsnips
diced and blanched
1 tablespoon cream
1 tablespoon parsley leaves
1 small red onion
sliced and sautéed
14 large mushrooms, shiitake
quartered and sautéed, if you can't find shiitake, other mushrooms work just fine
14 each brussels sprouts
quartered or split into leaves


Preheat oven to 375℉ (190℃) degree,

Place the brussel sprouts on a baking sheet coated with cooking spray.

Roast until brussel sprout just become tender, about 20 to 30 minutes.

Meanwhile, add ½ tablespoon oil In a saucepan over medium heat, slowly cook the onions and garlic until they release some of their moisture and become slightly translucent without browning, 4 to 6 minutes.

Stir in buckwheat, and season with salt and pepper.

Cover with water and bring to a simmer for approximately 5 minutes.

Remove from the heat and let buckwheat stay in water for approximately 10 minutes.

Strain excess water.

Once the buckwheat has been drained, immediately stir in kale and parsnips.

Stir in whipped cream and parsley, and gently mix everything together.

Garnish by topping with shiitake mushrooms, onions and roasted brussels sprouts.

Serve warm and enjoy!


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 283g (10.0 oz)
Amount per Serving
Calories 5321% of calories from fat
 % Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 1mg 0%
Sodium 15mg 1%
Total Carbohydrate 3g 3%
Dietary Fiber 1g 6%
Sugars g
Protein 3g
Vitamin A 1% Vitamin C 14%
Calcium 4% Iron 2%
* based on a 2,000 calorie diet How is this calculated?


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