Today’s recipe, kimchi buckwheat with tuna and asparagus, is an happy gut one, first because it has been made with a gluten free grain such as buckwheat, which I fell in love with not long time ago, and because it contains one of the most powerful superfood ever, kimchi.
I discovered how tasteful buckwheat is as a grain quite recently, during a trip to Poland, where it is normally consumed as a side for meat stews. Not loving the flour and the weird sweet taste that it gives to certain types of pasta (such as italian pizzoccheri), I always avoided buckwheat in grain form, whole or hulled, thinking I would have despised it because of the same weird sweet taste I so much hate.
And I was wrong!!
I tried it with a green bean stew and some sour cream in an healthy takeaway situated inside a shopping center in Kielce, and I got hooked. I didn’t know what it actually was and I had to google the translation in english after my polish boyfriend told me the name of it in his language. You cannot imagine the disbelieve when I discovered that I liked so much something I was avoiding for such a long time. Back in England I made a trip to the polish shop inside the Leeds City Market and I stocked up on it. Done for weeks.
Buckwheat is a gluten free fruit seed (not a grain) with a nutty, deep earthy taste, perfect to be consumed by those affected by celiac disease, intolerant to gluten or that simply wants to avoid it. It is full of fibers, proteins (13 g for 100 g), essential amino acids lysine and arginine, which major cereals crops are deficient, minerals and antioxidants. Plus it seems to grow so fast that it needs almost no pesticides.
Summarizing an atomic bomb of health on your plate.
Speaking of atomic bombs today’s recipe has another one: THE KIMCHI.
Who doesn’t know it? It is like a probiotic pill in crazy delicious food form. You eat kimchi and you promote healthy bacteria growing in your gut. The more they grow and thrive happily the more your gut cells produce serotonin, the happiness hormone.
Kimchi boosts digestion, prevent constipation and colon cancer, helps lower cholesterol and preventing diseases such as high blood pressure and diabetes. All properties given by the basic combo of amazing ingredients it is made with, like chinese cabbage, ginger, garlic and chillies, and the fermentation process it goes through.
A must have in your pantry.
You can make sandwiches, soups or a stunning kimchi buckwheat with tuna and asparagus with it, kind of an healthier version of the famous kimchi rice.
- 1 bag whole buckwheat
- 1/2 roughly chopped white onion
- 150 g kimchi
- 1 can tuna (drained)
- 1 tbsp gochujang (korean hot pepper paste)
- 200 g blanched asparagus chopped in big pieces
- 1 tbsp rice oil
- 2 tbsp sesame oil
- chopped spring onions
- salt and black pepper
- 2 eggs
- lime juice (1 tsp)
- Fill a pot with water, salt it and bring it to a boil.
- Add the buckwheat and let it cook for 15 minutes or according to the instruction on the box.
- In the meantime pour the rice oil into a pan, turn the heat to high and when the oil is hot add the chopped white onion.
- Stir-fry the onion until translucent.
- Add the tuna, the kimchi, the sesame oil and the korean paste and stir-fry for other five minutes.
- Drain the buckwheat and add it to the pan.
- Add the asparagus and stir-fry until well combined.
- Adjust salt and pepper and add the lime juice.
- Divide the buckwheat in two plates ,and fry two eggs to place on top of each portion.
- Garnish with chopped spring onions to taste.
100 g whole buckwheat 1/2 roughly chopped white onion 150 g kimchi 1 can tuna (drained) 1 tbsp gochujang (korean hot pepper paste) 200 g blanched asparagus chopped in big pieces 1 tbsp rice oil 2 tbsp sesame oil chopped spring onions salt and black pepper 2 eggs lime juice (1 tsp)