Sun-Dried Tomato and Buckwheat Stew

Ingredients

Serves 2

1 tin of chopped tomatoes
1 large onion
4 cloves garlic
100g French beans/runner beans
1 bag of fresh spinach
½ mug of peas
80g sun-dried tomatoes
Tamari (wheat-free) sauce
Vegetable bouillon (like Marigold Swiss bouillon)
Oregano (fresh or dried)
Basil (fresh or dried)
1 mug Unroasted buckwheat grains
Olive oil
2 cloves of garlic

Method
Prepare the sun-dried tomatoes at least 1 hour before making the meal. Cut the sun-dried tomatoes into strips and place in a bowl. Add enough boiling water to cover the tomatoes and put them to one side. Leave them to soak for at least 1 hour. They can be soaked overnight for maximum flavour. Put the buckwheat into a saucepan and roast over a hob for 3-5 minutes. Keep the heat high and stir constantly until the grains are roasted evenly. Add two mugs of water to the buckwheat. Bring to the boil then cover and simmer for 10 minutes or until the grains are cooked. Make sure that all the water has been absorbed. Take care that the grains are not overcooked or they will become mushy.

Whilst the buckwheat is cooking, add ¾ inch of water to a pan and bring to a high heat. Chop the onion into strips and place in the pan of hot water. Sautee for 2 minutes. Top and tail the beans and add to the pan. Cook for a further 2-3 minutes. Slice the 4 garlic cloves into slivers and add to the pan along with the peas. Cook for another 2 minutes. Add the sun-dried tomatoes including the liquid they were soaking in. Add a ¼ teaspoon of oregano and ¼ teaspoon of basil (or a few chopped sprigs of fresh oregano and basil). Add 2 teaspoons of bouillon (or half a stock cube) and a dash of tamari. Add the spinach and cook for a further minute. Finally, add the tin of tomatoes to the mixture and heat through.

Chop 2 garlic cloves into small pieces. Mix them into the cooked buckwheat along with 1 tablespoon of olive oil. Place buckwheat mixture into two bowls. Dish the tomato sauce over the buckwheat, garnish with pepper and serve.

Close this window to return to the Haelan Centre Website

Copyright © 2002 The Haelan Centre