Buckwheat Bowl with Egg and Vegetables

1. 1 Buckwheat groatspack 800 g ≈ $5.00 70 g
2. 2 Eggspack 10 pcs ≈ $1.89 1 pcs
3. 3 Avocadopack 1 pcs ≈ $1.20 0.5 pcs
4. 4 Cucumbers≈ $3.67 per kg 70 g
5. 5 Tomatoes≈ $4.67 per kg 80 g
6. 6 Soy sauce 10 ml
7. 7 Sesame seeds 3 g
8. 8 Green onionspack 50 g ≈ $1.30 5 g
9. 9 Salt 1 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Rinse the buckwheat¹ and the vegetables; slice the cucumber⁴ into 1 cm rounds, the tomato⁵ into 1.5 cm wedges, and the avocado³ into 2 cm cubes; warm a skillet over medium heat.

2. Boil the buckwheat¹: bring water to a boil over high heat, add the buckwheat, reduce heat to medium and cook 15–20 minutes until fluffy, stirring occasionally; salt to taste 2 minutes before done.

3. Poach the egg: in a deep pot bring water to a light simmer, add a splash of vinegar, keep at medium heat; slip in the egg and cook 3 minutes until the yolk is runny, carefully lift out with a slotted spoon.

4. Assemble the bowl: place the cooked buckwheat¹ in a deep bowl, top with cucumber⁴, tomato⁵ and avocado³; drizzle with soy dressing to taste.

5. Finish the egg: place the poached egg on top of the vegetables, salt and pepper to taste, and, if desired, drizzle additional soy dressing.

6. Finish: sprinkle sesame seeds and finely chopped onion; serve immediately.

7. Tips and substitutions: prepare the buckwheat¹ and chopped vegetables in advance and store them separately in the fridge; substitute the soy dressing with another to taste, such as a rice sauce.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.