Gluten-free buckwheat and fig porridge

Gluten-free buckwheat and fig porridge with buckwheat flakes, figs, walnuts and chia seeds – a warm breakfast with a nutty flavour and natural sweetness.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 10 min
• Total time: 15 min
• Calories: 360 kcal per serving
• Protein: 10 g
• Fat: 16 g
• Carbs: 45 g

Ingredients

• 50g gluten-free buckwheat flakes
• 200ml unsweetened almond milk or gluten-free oat milk
• 20g walnuts
• 2 purple figs
• 1 tbsp pure maple syrup
• 1 tbsp chia seeds
• 1/2 tsp sweet cinnamon
• 1 pinch of salt

Method

You’ll need: saucepan · chopping board · knife · mixing bowl · wooden spoon

1. Stir the buckwheat flakes, chia seeds, plant milk, cinnamon and a pinch of salt together in a pan and heat slowly.
2. Bring the mixture to the boil briefly, then reduce the heat. Simmer, stirring regularly, until the porridge is creamy and slightly thickened.
3. Meanwhile, cut the figs into pieces and roughly chop the walnuts.
4. Take the finished porridge off the heat and leave it to rest briefly so it thickens a little more.
5. Spoon into a bowl and smooth the top.
6. Top with the figs and walnuts and finish with maple syrup to serve.

Good to know

A porridge like this feels like a relaxed morning. Warm, soft and pleasantly nutty. The figs make it soft and juicy without feeling heavy.

Swaps

Walnuts → almonds (more vitamin E); figs → berries (often a little less sugar, plus polyphenols); maple syrup → mashed banana (natural sweetness plus fibre); oat milk → unsweetened almond milk (usually a little thinner and with fewer carbs)

Allergens

Contains tree nuts from the walnuts. With coeliac disease, make sure the buckwheat flakes are explicitly gluten-free; for children, cut the figs small, and during pregnancy the ingredients are common in normal cooking amounts.

Frequently asked questions

What's in buckwheat, nutritionally?

Buckwheat provides complex carbohydrates, fibre and minerals such as magnesium and manganese. It also contains small amounts of plant protein building blocks.

Are figs just sweet, or nutritious too?

Besides natural sweetness, figs also bring fibre and potassium. Their sugar content varies a little with ripeness, which is perfectly normal for fresh fruit.

Why do walnuts and chia seeds go well with it nutritionally?

Both provide unsaturated fats, including plant omega-3 in the form of alpha-linolenic acid, plus fibre. Chia seeds swell a lot, which makes the texture creamier.

Does cinnamon matter for health, or is it more about flavour?

Cinnamon provides only small amounts of micronutrients and plant compounds; in the porridge, flavour clearly comes first. It pairs well with figs.

Does the porridge suit a sensitive stomach?

That varies. Chia seeds, figs and walnuts don't suit everyone, and if you're sensitive to fibre, it's best to start with slightly smaller portions.

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