Buckwheat Bowl with Egg and Vegetables
Buckwheat, poached egg, cucumber, tomato, avocado and soy dressing.
- 所要時間
- 25 分
- 1人分
- 467 kcal
- 材料
- ≈ $1.99
- タンパク質
- 19 g
材料
- 1 Buckwheat groatsパック 800 g ≈ $5.00 70 g
- 2 Eggsパック 10 個 ≈ $1.89 1 個
- 3 Avocadoパック 1 個 ≈ $1.20 0.5 個
- 4 Cucumbers≈ $3.67 / kg 70 g
- 5 Tomatoes≈ $4.67 / kg 80 g
- 6 Soy sauce 10 ml
- 7 Sesame seeds 3 g
- 8 Green onionsパック 50 g ≈ $1.30 5 g
- 9 Salt 1 g
灰色の行は常備品です（塩・油・香辛料）。これらは1人分の価格には含まれません。
作り方
Preparation: rinse the buckwheat1, rinse the cucumber4, tomato5 and avocado3; cucumber cut into 1 cm slices, tomato cut into 1.5 cm wedges, avocado cut into 2 cm cubes; heat a skillet over medium heat.
Boil the buckwheat1: bring water to a boil over high heat, add the buckwheat, reduce heat to medium and cook for 15–20 minutes until fluffy, stirring occasionally, and salt to taste 2 minutes before done.
Poach the egg: bring water to a gentle simmer in a deep pot, add a splash of vinegar, keep on medium heat; slide in the egg and cook 3 minutes for a runny yolk, lift out carefully with a slotted spoon.
Assemble the bowl: place the cooked buckwheat1 in a deep bowl, top with cucumber4, tomato5 and avocado3; drizzle soy dressing to taste.
Serve the egg: place the poached egg on top of the vegetables, season with salt and pepper to taste, and, if desired, drizzle extra soy dressing.
Finish: sprinkle sesame and finely chopped green8 onion; serve immediately.
Tips and substitutions: you can prepare the buckwheat1 and cut vegetables in advance, store separately in the refrigerator; replace soy dressing with another, for example a rice-based sauce.
コツ
- なぜこうするのか
- Rinse buckwheat to remove bitterness; unrinsed grains stay gritty and absorb less water. Salt late to avoid breaking the egg’s whites when poaching.
- 代用できる材料
- Use rice vinegar instead of vinegar for poaching. It’s milder. Replace avocado with 80g mashed banana if you prefer sweetness.
- よくある失敗
- Overcooked buckwheat turns mushy; check texture by pressing a grain with a fork. It should hold shape but be soft. Egg whites get tough if water boils too hard.
- 保存と温め直し
- Eat fresh; avocado and poached egg spoil within 2 days. Reheat buckwheat only. Microwave 1 minute, stir, and add fresh toppings.
- 合わせるもの
- Pair with miso soup and steamed edamame for a light, protein-rich lunch. Use leftovers for a quick office meal.
要点
- ヘルシーと表示: プランナーは目標「減量」や「健康的な食事」のときにこれをよりよく選びます。
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