Gluten-free buckwheat porridge with figs

Gluten-free buckwheat porridge with figs: a creamy breakfast with buckwheat, hazelnut milk, tahini, walnuts and fresh figs.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 15 min
• Total time: 20 min
• Calories: 340 kcal per serving
• Protein: 14 g
• Fat: 12 g
• Carbs: 45 g

Ingredients

• 100 g buckwheat
• 300 ml hazelnut milk
• 1 tbsp tahini
• 2 figs
• 1 handful of walnuts

Method

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

1. Rinse the buckwheat thoroughly under running water. Wash the figs too and cut them into pieces, and roughly chop the walnuts.
2. Pour the hazelnut milk into a wide pan and warm it gently. Stir in the buckwheat and let it swell and soften over a low heat.
3. Stir in the tahini until the porridge turns creamy. Keep stirring briefly if needed so everything comes together evenly.
4. Fold in the figs or arrange them loosely on top. Finally, scatter the walnuts over the warm porridge.
5. Leave the porridge to stand briefly so the texture settles and becomes fuller.
6. Serve warm and enjoy straight away.

Good to know

A quiet, warm breakfast that's pleasantly satisfying. Creamy, nutty and with a mild sweetness that doesn't need to shout.

Swaps

Buckwheat → millet flakes (milder, provides iron and magnesium) Hazelnut milk → unsweetened almond milk (provides vitamin E) Tahini → almond butter (milder flavour, contains vitamin E and monounsaturated fats) Figs → berries such as blueberries or raspberries (less sugar, more fibre and polyphenols)

Allergens

Contains tree nuts and sesame; for small children, adapt the fig pieces and walnuts to their age, and during pregnancy the recipe is unremarkable as part of a normal diet, as long as the ingredients agree with you.

Frequently asked questions

Which minerals are found in buckwheat in particular?

Buckwheat mainly provides magnesium and manganese, plus smaller amounts of iron and zinc. The exact values vary with the variety and processing.

What's interesting about walnuts nutritionally?

Walnuts mainly contain unsaturated fats, especially alpha-linolenic acid, a plant omega-3 fatty acid. They also bring vitamin E, copper and polyphenols.

Does tahini contain calcium?

Yes, tahini contains calcium, especially when it's made from unhulled sesame. How much actually ends up on your plate depends on the type you use.

Does hazelnut milk contain relevant nutrients?

That depends a lot on the product. Unsweetened hazelnut milk usually provides only moderate amounts of nutrients; fortified versions often also contain calcium or vitamin D.

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