Sautéed Beef and Broccoli Buckwheat Bowl
This savory 20 minute beef and broccoli bowl is made with fluffy buckwheat groats to add a boost of fiber to this easy, delicious, and satisfying weeknight dinner meal.
Servings: 4
Calories: 423kcal
Ingredients
- 1 cup buckwheat groats
- 2 cup beef broth reduced-sodium , or water
- 1 tbsp olive oil
- ½ medium red onion thinly sliced
- 1 lb steak sirloin or flank, lean, sliced into strips
- 2 tsp garlic minced
- 2 tsp ginger minced
- 2 tbsp soy sauce reduced-sodium
- 1 tsp sesame oil
- 1 tbsp rice vinegar
- 1 head broccoli cut into florets
Optional garnishes
- green onion
- sesame seeds
Instructions
- Rinse the buckwheat groats under cold water. In a saucepan, combine the groats with water or beef broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the buckwheat is tender and the liquid is absorbed. Fluff with a fork and set aside.1 cup buckwheat groats, 2 cup beef broth
- In a large skillet, heat the olive oil over medium-high heat. Add the red onion, sautéing for 3-4 minutes or until fragrant and slightly caramelized. Season the sliced steak with a pinch of salt and pepper, then add it to the skillet. Cook for 2-3 minutes per side, or until browned and cooked to your desired doneness. Remove the steak from the skillet and set aside.1 tbsp olive oil, ½ medium red onion, 1 lb steak
- In the same skillet, add the minced garlic and ginger. Cook for about 30 seconds, or until fragrant. Add the soy sauce, sesame oil, and rice vinegar to the skillet. Stir to combine and bring to a simmer.2 tsp garlic, 2 tsp ginger, 2 tbsp soy sauce, 1 tsp sesame oil, 1 tbsp rice vinegar
- Add the broccoli florets to the skillet and toss to coat in the sauce. Cook for 4-5 minutes, or until the broccoli is tender-crisp.1 head broccoli
- Return the cooked steak to the skillet and toss to combine with the broccoli and sauce. Cook for another 1-2 minutes to heat through.
- To serve, portion ¾ cup of buckwheat to each plate. Top with the beef and broccoli mixture. Garnish with sesame seeds and sliced green onions.green onion, sesame seeds
Cooking Tips
- Perfecting buckwheat: To ensure fluffy buckwheat groats, avoid over-stirring while cooking, as it can make them mushy. Let them sit covered for a few minutes after cooking before fluffing with a fork.
- Beef preparation: For tender beef strips, slice the beef against the grain and try not to overcrowd the pan while cooking to allow for even browning.
- Broccoli cooking: To keep the broccoli vibrant and tender-crisp, don't overcook it. The residual heat will continue cooking the broccoli even after you've turned off the heat.
- Sauce variations: Feel free to adjust the sauce ingredients to taste. If you like a little heat, a dash of chili flakes or hot sauce can add a nice kick.
Nutrition
Nutrition Facts
Sautéed Beef and Broccoli Buckwheat Bowl
Amount per Serving
Calories
423
% Daily Value*
Fat
12.5
g
19
%
Saturated Fat
3.3
g
21
%
Cholesterol
69.2
mg
23
%
Sodium
439.7
mg
19
%
Potassium
1223.6
mg
35
%
Carbohydrates
44.3
g
15
%
Fiber
8.5
g
35
%
Sugar
3.4
g
4
%
Protein
38.1
g
76
%
Vitamin C
137.1
mg
166
%
Vitamin D
0.1
µg
1
%
Calcium
124.3
mg
12
%
Iron
4.3
mg
24
%
Magnesium
165.1
mg
41
%
Zinc
6.6
mg
44
%
* Percent Daily Values are based on a 2000 calorie diet.