Breakfast · ALWAYS FREE
Mushroom buckwheat breakfast bowls
Tender buckwheat groats with browned cremini mushrooms, wilted spinach and scallions for a savory breakfast.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Briefly rinse the buckwheat in a fine-mesh sieve and drain. Bring 17.64 oz water and 0.0353 oz salt to a boil in a saucepan. Stir in the buckwheat, cover, reduce to a gentle simmer and cook for 15–20 minutes, until tender and the water is absorbed. Check early if the package specifies a shorter time. If the pan dries before the groats are tender, add water in 0.353 oz increments, using no more than the extra 1.76 oz listed. If tender groats remain wet, briefly uncover over low heat to evaporate excess moisture. Rest off heat, covered, for 5 minutes, then fluff gently.
- Meanwhile, heat 0.529 oz olive oil in a wide skillet over medium-high heat. Add the sliced mushrooms in a loose layer and cook for 9–12 minutes, stirring occasionally, until their released liquid has evaporated and the surfaces are browned. Cook in batches if the pan is too small, dividing that 0.529 oz oil between batches and allowing extra time. Transfer mushrooms to a bowl.
- Reduce heat to medium. Add the remaining 0.353 oz olive oil and the onion to the skillet. Cook for 5–6 minutes until softened. Add the garlic and stir for 30 seconds, then add the spinach in two handfuls, stirring until wilted, about 2 minutes.
- Return the mushrooms and any collected juices to the skillet. Stir in the remaining 0.0705 oz salt, black pepper and half the scallions. Divide the cooked buckwheat among 4 bowls and spoon over the mushroom-spinach mixture. Finish with the remaining scallions.
- Refrigerate leftovers promptly in shallow covered containers at 40°F (4°C) or colder, within 2 hours or 1 hour above 90°F (32°C). Use within 3–4 days. Reheat with a splash of water, stirring, until the center reaches 165°F (74°C).
Estimated nutrition
Per serving · 1 of 4- Calories
- 271 kcal
- Protein
- 10.5 g
- Total carbohydrate
- 44.6 g
- Total fat
- 8.2 g
- Total sugars
- 3.3 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
Estimated from listed ingredient amounts and identified food-composition profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing. Raw or dry profiles match ingredient masses before cooking. Moisture gain/loss does not change the stated portion count. No general cooking nutrient-retention factors are applied. All measured fats, sauces and cooking liquids are assumed consumed. Actual amounts left in pans or on utensils can reduce intake. Serving suggestions and substitutions are excluded. Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim. Null means unavailable, never zero. Sodium and fiber are not displayed. The 500 g base water is included; up to 50 g extra water only if needed adds zero to all five tracked fields. No cooked groats or cooking liquid are drained. USDA lacks total sugar for the dry grain/pseudograin or red-lentil profile. Only that field is supplemented by the identified raw-food CoFID profile; values reflect different sample sets and are estimates.
View the ingredient calculations · Source 1 · Source 2Why it’s in this collection
- Vegetarian: Raw hulled buckwheat groats, cremini mushrooms, onion, spinach, olive oil, garlic, scallions, water, salt and pepper form the complete bowls. All listed ingredients are plant-derived; buckwheat is a naturally gluten-free pseudograin and is not wheat.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen. Check packaged ingredients for animal-derived additions; this ingredient screen is not product certification.
Supporting reference · Supporting reference - Vegan: Raw hulled buckwheat groats, cremini mushrooms, onion, spinach, olive oil, garlic, scallions, water, salt and pepper form the complete bowls. All listed ingredients are plant-derived; buckwheat is a naturally gluten-free pseudograin and is not wheat.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen. Check packaged ingredients for animal-derived additions; this ingredient screen is not product certification.
Supporting reference · Supporting reference - Mediterranean: Raw hulled buckwheat groats, cremini mushrooms, onion, spinach, olive oil, garlic, scallions, water, salt and pepper form the complete bowls. All listed ingredients are plant-derived; buckwheat is a naturally gluten-free pseudograin and is not wheat. Vegetable, seed/legume or whole-groat emphasis with olive oil fits this practical ingredient-pattern selection. This is not a clinical diet score, a cuisine-origin statement or a health-outcome promise.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen.
Supporting reference - Gluten-Free: Raw hulled buckwheat groats, cremini mushrooms, onion, spinach, olive oil, garlic, scallions, water, salt and pepper form the complete bowls. All listed ingredients are plant-derived; buckwheat is a naturally gluten-free pseudograin and is not wheat.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen. Choose gluten-free-labeled packaged ingredients where needed, including spices, seeds, quinoa or buckwheat. Avoid gluten cross-contact. This screen does not establish finished-food gluten concentration or guarantee celiac/allergy safety.
Supporting reference - Dairy-Free: Raw hulled buckwheat groats, cremini mushrooms, onion, spinach, olive oil, garlic, scallions, water, salt and pepper form the complete bowls. All listed ingredients are plant-derived; buckwheat is a naturally gluten-free pseudograin and is not wheat.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen. Check packaged-ingredient labels for milk-derived additions and cross-contact; dairy-free ingredient screening is not an allergy guarantee.
Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
