Mushroom Stew with Buckwheat Groats

19 45 323
Ingredients Minutes Calories
Prep Cook Servings
10 min 35 min 4
Mushroom Stew with Buckwheat Groats
Health Highlights


2 tbsp Extra virgin olive oil
1 large Yellow onion (chopped)
1 medium stalk(s) Celery (diced)
1 medium Carrots (diced)
3 clove(s) Garlic (chopped)
1 package (227g) Cremini (Italian) mushroom (sliced)
227 gm Button mushrooms (sliced)
227 gm Portobello mushroom (chopped)
1/2 cup White wine (or red)
3 tbsp Portobello mushroom, dried (soaked for 10 minutes, then discard water)
1 tbsp Thyme, fresh
1 tbsp Sage, fresh (chopped)
1 dash Red pepper flakes
1 pinch Sea Salt
1 dash Black pepper
5 cup Vegetable stock/broth, gluten-free (or mushroom stock)
1 cup Buckwheat groats, dry
2 tsp Lemon peel (zest) (for garnish)
1/4 cup Parsley, fresh (chopped, for garnish)


  1. Heat the olive oil in a large sauté pan over medium heat. Add the onion, celery and carrots. Cook for about 5 minutes, or until softened.
  2. Add the garlic to the pan and continue cooking until you can smell the garlic.
  3. Add the sliced mushrooms and cook for about 7 to 10 minutes or until the mushrooms are soft and have released all the juices.
  4. Pour in the wine, the dried mushrooms and add the thyme, sage, red pepper flakes, and salt and pepper. Cook 2-3 minutes more, or until most of the liquid has evaporated.
  5. Add the mushroom stock and buckwheat groats. Bring to a boil, then reduce heat to low. Partially cover and cook 15 minutes, or until groats are tender.
  6. Taste and adjust seasonings.
  7. Serve with chopped parsley, lemon zest, and freshly ground black pepper. Enjoy!

Nutrition Facts

Per Portion

Calories 323
Calories from fat 82
Calories from saturated fat 14.3
Total Fat 9.1 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 5.4 g
Cholesterol 0.4 mg
Sodium 974 mg
Potassium 1062 mg
Total Carbohydrate 48 g
Dietary Fiber 7.8 g
Sugars 8.1 g
Protein 10.9 g

Dietary servings

Per Portion

Grain 1.1
Vegetables 4.2

Energy sources


Meal Type(s)