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.
- Suitable for diets:
- Dairy-Free
- High-Fiber
- High-Protein
Why Diabetes Friendly?
- High in fiber: Buckwheat groats are an excellent source of dietary fiber, which is beneficial for blood sugar control, as it slows the digestion and absorption of carbohydrates.
- Lean protein: Lean beef provides high-quality protein, helping to maintain muscle mass and promote satiety, which can aid in weight management and metabolic health.
- Nutrient-rich vegetables: Broccoli is loaded with vitamins, minerals, and antioxidants, supporting overall health and providing essential nutrients without adding excess calories or carbohydrates.
- Healthy fats: Olive oil and sesame oil contribute healthy fats that are important for heart health and may help with the absorption of fat-soluble vitamins.
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Ingredients
- buckwheat groats 1 cup
- beef broth (reduced-sodium , or water) 2 cup
- olive oil 1 tbsp
- red onion (thinly sliced) ½ medium
- steak (sirloin or flank, lean, sliced into strips) 1 lb
- garlic (minced) 2 tsp
- ginger (minced) 2 tsp
- soy sauce (reduced-sodium ) 2 tbsp
- sesame oil 1 tsp
- rice vinegar 1 tbsp
- broccoli (cut into florets) 1 head
Optional garnishes
- green onion
- sesame seeds
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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.
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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
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FAQ
- Can I make this recipe vegetarian?
Yes, you can substitute the beef with tofu or tempeh for a vegetarian version. Adjust the cooking time accordingly, as these may require less cooking time than beef. - How can I store leftovers?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or on the stove, adding a splash of water or broth if needed to prevent drying out. - Is buckwheat gluten-free?
Yes, buckwheat is naturally gluten-free, making it a great alternative to traditional grains for those with gluten sensitivities or celiac disease. Just ensure that all other ingredients, especially soy sauce, are gluten-free. - Can I use different vegetables?
Absolutely! This dish is versatile. Feel free to add or substitute vegetables based on your preference or what you have on hand. Carrots, bell peppers, or snap peas would all be delicious additions.
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Nutrition
Per serving
Calories: 423kcal
Carbohydrates: 44.3g
Fiber: 8.5g
Sugar: 3.4g
Fat: 12.5g
Saturated Fat: 3.3g
Trans Fat:
Protein: 38.1g
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.
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