Buckwheat Bowl with Poached Egg and Vegetables

1. 1 Buckwheat groatspack 800 g ≈ $5.00 70 g
2. 2 Eggspack 10 pcs ≈ $1.93 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
10. 10 Vinegar 9% 5 ml

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

Method

1. Rinse the buckwheat¹, cover with 140 ml cold water, add salt, bring to a boil, then reduce heat to low, cover, and simmer for 15–18 minutes until all the water is absorbed.

2. Slice the cucumber⁴ into 1 cm thick rounds, the tomato⁵ into wedges, and cube the avocado³. Finely chop the green⁸ onion.

3. In a small pot, bring 500 ml of water to a gentle boil, add vinegar. Make a well with a spoon, carefully pour in the egg, and cook for 3 minutes until the white is set but the yolk remains runny.

4. Lift the egg out with a slotted spoon onto a paper towel.

5. Spoon the buckwheat¹ into a bowl, top with cucumber⁴, tomato⁵, and avocado³, then drizzle with soy sauce.

6. Place the egg on top, sprinkle with sesame seeds and green⁸ onion, and serve immediately.

In short

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