Mira recipe
Buckwheat porridge with apple and Greek yoghurt
Creamy buckwheat porridge cooked in milk with grated apple and cinnamon, topped with Greek yoghurt and pumpkin seeds. Made with buckwheat rather than wheat; suitability for a gluten-free diet depends on the ingredient labels and handling.
Preparation: 25 min
Serves2
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Allergens
Milk
Ingredient-based check only; verify product labels. Not a complete allergen declaration.
Nutrition · Per serving
Based on USDA food-composition data.
- Energy
- 346 kcal
- Protein
- 22.5 g
- Carbohydrates
- 47.4 g
- Fat
- 9.5 g
- Fibre
- 6.3 g
Ingredients
- 75 g Buckwheat groats (Dry / uncooked; Rinsed)
- 250 ml Milk, low-fat (1%) (Ready-to-eat as sold)
- 150 ml Water (Ready-to-eat as sold)
- 120 g Apple (Raw; Grated, skin on)
- 200 g Greek yoghurt, plain, low-fat (Ready-to-eat as sold)
- 20 g Pumpkin seeds (Raw)
- 2 g Cinnamon, ground (Ready-to-eat as sold)
Method
- Rinse the buckwheat in a sieve. Grate the apple.
- Bring the buckwheat, milk and water to a gentle boil. Simmer for 15–18 minutes, stirring often, until soft and creamy. [Source step duration: 18 min]
- Stir in the grated apple and cinnamon and cook for 2 minutes more. [Source step duration: 2 min]
- Divide between two bowls and top with the Greek yoghurt and pumpkin seeds.
- Allergen declaration (ingredient-based): Milk
- Storage: Refrigerate the porridge for up to 2 days and reheat with a splash of milk. Add the yoghurt and seeds just before serving. Keep the fridge at 5°C or below. Refrigerate perishable leftovers within 2 hours (within 1 hour for the rice/quinoa instructions). Where reheating, reheat only once until steaming hot throughout. Observe any shorter product limit.
Why it fits
Buckwheat, apple and pumpkin seeds bring grain, fruit and seeds together in a warm porridge. Milk and Greek yoghurt add protein; use verified gluten-free buckwheat if a gluten-free meal is needed.
Educational example recipe, not medical advice. Always check ingredient labels and possible cross-contamination.