Overnight Buckwheat and Steel Cut Oats Breakfast
1 serving of overnight buckwheat and steel cut oats breakfast contains 177 Calories. The macronutrient breakdown is 67% carbs, 22% fat, and 11% protein. This is a good source of fiber (16% of your Daily Value) and riboflavin (b2) (24% of your Daily Value).
- Makes
- 10 servings
- Prep Time
- 360 minutes
- Cook Time
- 15 minutes
Ingredients
Buckwheat 1 cup or 170g
Vanilla extract 1 tsp or 4g
Maple syrups 5 tbsp or 100g
Directions
- In dutch oven or large pot, bring water, raw buckwheat groats, steel cut oats, vanilla, and spices to a boil; cover, reduce heat to low and simmer for 5 minutes.
- Remove from heat, give a good stir, add more water as needed, replace lid and let sit overnight, or you can carefully fill your mason jars (or other containers), cover and let sit overnight.
- Porridge will be fine on the counter, but if you wish you can place it in the refrigerator and it will still be fine.
- The next day fill your jars with a mix of toppings and a splash of almond milk for grab & go time or simply top each jar when ready to eat. Enjoy!
- Photo and recipe by: http://www.simple-veganista.com
Nutrition Facts
For 1 serving of overnight buckwheat and steel cut oats breakfast (205g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 177 | |
| Fats | 5g | 6% |
| Saturated fats | 0.5g | 2% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 33mg | 1% |
| Carbs | 32g | 11% |
| Net carbs | 27g | |
| Fiber | 5g | 16% |
| Sugar | 9g | |
| Protein | 5g | |
| Calcium | 65mg | 6% |
| Iron | 1mg | 13% |
| Potassium | 249mg | 5% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 3μg | |
| Beta carotene | 7μg | |
| Caffeine | 0mg | |
| Choline | 8mg | 1% |
| Copper | 0.3mg | 32% |
| Fluoride | 0.3μg | |
| Folate (B9) | 13μg | 3% |
| Lycopene | 0.1μg | |
| Magnesium | 74mg | 18% |
| Manganese | 1mg | 48% |
| Niacin | 2mg | 12% |
| Pantothenic acid | 0.3mg | 6% |
| Phosphorus | 125mg | 18% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 24% |
| Selenium | 4μg | 8% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 5% |
| Vitamin A IU | 15IU | |
| Vitamin A | 1μg | 0.1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.1mg | 8% |
| Vitamin C | 2mg | 2% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 13% |
| Vitamin K | 2μg | 2% |
| Zinc | 1mg | 10% |
| Sugars | ||
| Sugar | 9g | |
| Sucrose | 6g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 0.5g | 2% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.2g | |
| Arginine | 0.3g | |
| Aspartic acid | 0.4g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.3g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.2g | |
| Methionine | 0g | |
| Phenylalanine | 0.2g | |
| Proline | 0.1g | |
| Serine | 0.2g | |
| Threonine | 0.1g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.1g | |
| Valine | 0.2g | |
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