Buckwheat and Vegetable Pie
|Buckwheat||8 Ounce, roasted (225 g)|
|Butter||1 Ounce (25 g)|
|Boiling water||1 Pint (570 ml)|
|Tomato puree||1 Tablespoon|
|Onion||1 Large, chopped|
|Pepper||1 , de-seeded and chopped (Green or red)|
|Mushrooms||8 Ounce, sliced if large (225 g)|
|Canned tomatoes||14 Ounce (1 tin, 400g)|
|Garlic||1 Clove (5 gm), crushed|
|Dried oregano||2 Teaspoon (1 rounded teaspoon)|
|Cheese||1 1⁄2 Ounce, grated (40 g, any sort will do)|
|Wholemeal breadcrumbs||1 Ounce (25 g)|
|Cayenne pepper||1 Teaspoon|
|Freshly milled black pepper||To Taste|
1 Preheat the oven.
2 Lightly grease a 2 1/2 pint (1.5 litre) pie dish with butter.
3 In a bowl, combine the boiling water with the tomato puree.
4 In a saucepan, melt the butter.
5 Add in the buckwheat and stir until it is thoroughly coated with fat.
6 Pour in the liquid, bringing up to simmering point.
7 Stir once and add some salt.
8 Cover and cook gently for about 10 minutes.
9 Meanwhile, in a frying pan, heat 2 tablespoons of oil.
10 Cook the onion and pepper in it for 5 minutes to soften.
11 Add in the mushrooms and cook gently for another 5 minutes.
12 Stir in the garlic and oregano.
13 Season with salt and pepper.
14 Add in the contents of the tin of tomatoes.
15 Stir well and allow to simmer gently, uncovered so that the liquid reduces slightly.
16 Stir the cooked buckwheat into the vegetable mixture.
17 Transfer the contents of the pan to the prepared pie dish.
18 Scatter the grated cheese and breadcrumbs over the surface.
19 Sprinkle with cayenne if desired.
20 Place the dish in the centre of the oven and bake for 20-30 minutes or until the topping is golden and bubbling.
21 Serve hot.
Calories 307 Calories from Fat 116
% Daily Value*
Total Fat 13 g20.4%
Saturated Fat 5 g25%
Trans Fat 0 g
Cholesterol 17.6 mg5.9%
Sodium 227.7 mg9.5%
Total Carbohydrates 42 g14.1%
Dietary Fiber 7.6 g30.3%
Sugars 3.3 g
Protein 10 g20.9%
Vitamin A 22.6% Vitamin C 21.3%
Calcium 12.7% Iron 16.4%
*Based on a 2000 Calorie diet