Quinoa, buckwheat and turmeric breakfast bowl
- 15min
- 1
- 545 kcal
- Easy
- Gluten free
- Coeliac
- May contain sulphites
Per 138 g contains
of an adult's recommended intake.
Typical energy values per 100g: 1649kj/395kcal
This wholesome breakfast bowl can be prepared the night before, chilled in the fridge and grabbed in the morning for a great on-the-go gluten-free brekky!
It can be tricky to incorporate whole grains into breakfast which are suitable for coeliacs, but this breakfast option solves the problem. The combination of quinoa and buckwheat provides fibre and protein to help you feel fuller for longer, whilst the addition of seeds provides healthy unsaturated fats. Zesty orange and fragrant coconut bring it to life too - not a boring breakfast by any means!
Ingredients
- Buckwheat15g
- Quinoa30g
- Coconut chips5g
- Sultanas10gMay contain sulphites
- Chia seeds2g
- Pumpkin seeds5g
- Sunflower seeds5g
- Orange zest (1 whole)15g
- Turmeric1g
- Coconut milk (carton)50ml
Cooking Method
- Rinse the buckwheat and quinoa separately under cold water.
- Cook off both the quinoa and buckwheat separately. Place each in a pan and cover with cold water before bringing to the boil. Cook for approx. 15 minutes until slightly swollen. Drain remaining water from each and leave to cool.
- In another small bowl combine the coconut milk and chia seeds.
- Add to this the zest of the orange.
- Then, in a small frying pan, over a medium heat, toast the coconut chips, pumpkin and sunflower seeds for 2 minutes, making sure they don't catch.
- Mix the quinoa, buckwheat and coconut mixture together in a bowl until it forms a risotto-like consistency.
- Transfer into a container and garnish with turmeric, sultanas and the toasted coconut and seeds. Leave to chill in the fridge overnight.
Nutritional Information
| Typical Values | per 100g | per 138g serving |
|---|---|---|
| Energy | 395 kcal 1649 kj | 545 kcal 2276 kj |
| Fat of which saturates | 19 g 11 g | 26 g 15 g |
| Carbohydrate of which sugars | 41.8 g 8.4 g | 58 g 11 g |
| Fibre | 8.1 g | 11 g |
| Protein | 10 g | 13.8 g |
| Salt | 0 g | 0 g |
Quinoa
Among the least allergenic of all grains making it a great 'wheat-free' choice. It also provides twice the amount of protein of rice or barley and contributes useful levels of several B vtiamins, vitamin E and fibre.
Buckwheat
Another good source of protein, containing all the essential amino acids as well as being an excellent source of important minerals manganese and magnesium.
Coconut milk/drink
A dairy-free milk alternative which is low in calories and a source of calcium and vitamin D (choose a fortified version such as Alpro®).
Seeds
Both pumpkin and sunflower seeds are excellent sources of unsaturated fats, protein and fibre. Pumpkin seeds also provide zinc and magnesium whilst sunflower seeds provide vitamin E.
hi everyone, can anyone help? does anyone find may contain statements on chocolates etc confusing? i am definitely coeliac well so i've been told. does anyone know how safe products that say 'may...
sam18386
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