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Tomato-Infused DASH Buckwheat Groats with Broccoli Florets, White Beans, Leek, Walnuts, and Chives
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Tomato-Infused DASH Buckwheat Groats with Broccoli Florets, White Beans, Leek, Walnuts, and Chives

Hypertension (DASH) Heart healthy Dinner/Supper Vegan Gluten-free DASH Diet Hypertension Heart Health Weight Loss Healthy Fats
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
35 min
Number of portions
1
Cena (Lidl)
$0.44
Cost of one portion
$0.44
Number of ingredients needed for preparation
11
Total calories
390
Calories per 1 portion
390 kcal
Amount of protein per portion
16g
Amount of fat per portion
11g
Amount of carbohydrates per portion
56g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Buckwheat Groats

Buckwheat Groats

#Buckwheat Groats #Vegan #Vegetarian #Lactose-Free #High-protein
2.5 Tablespoon (2.5 Tablespoon (37 g)) • 131 kcal • $0.08
Buckwheat Wheat Oats
B: 4.7g
T: 1.1g
W: 25.6g
131 kcal
Broccoli

Broccoli

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
0.33 Piece (0.33 Piece (65 g)) • 27 kcal • $0.06
B: 1.8g
T: 0.3g
W: 4.3g
27 kcal
Natural Tomato Juice

Natural Tomato Juice

#DASH Diet #Hypertension #Heart Health #Healthy Diet #Weight Loss
0.75 Cup (0.75 Cup (200 g)) • 36 kcal
B: 1.6g
T: 0.2g
W: 7g
36 kcal
Rapeseed Oil

Rapeseed Oil

#Rapeseed Oil #Vegan #Vegetarian #Gluten-free #Lactose-Free
0.5 Tablespoon (0.5 Tablespoon (5 g)) • 41 kcal • $0.02
Rapeseed
B: 0.1g
T: 4.5g
W: 0.1g
41 kcal
Leek

Leek

#Leek #Vegan #Vegetarian #Gluten-free #Lactose-Free
0.5 Piece (0.5 Piece (70 g)) • 24 kcal • $0.12
Onion
B: 1.5g
T: 0.2g
W: 4g
24 kcal
Garlic

Garlic

#DASH Diet #Heart Health #Chickpea #Vegan #Vegetarian
1 Tooth (1 Tooth (5 g)) • 8 kcal • $0.01
Garlic
B: 0.3g
T: 0g
W: 1.6g
8 kcal
Black Pepper

Black Pepper

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
1 Pinch (1 Pinch (1 g)) • 3 kcal
Black Pepper
B: 0.1g
T: 0g
W: 0.6g
3 kcal
Cooked White Cannellini Beans

Cooked White Cannellini Beans

#DASH Diet #Hypertension #Heart Health #Healthy Diet #Weight Loss
2 Tablespoon (2 Tablespoon (40 g)) • 57 kcal
B: 3.9g
T: 0.2g
W: 10g
57 kcal
Lemon Juice

Lemon Juice

#DASH Diet #Heart Health #Juice #Vegan #Vegetarian
1 Tablespoon (1 Tablespoon (10 g)) • 4 kcal • $0.01
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0.1g
T: 0g
W: 1g
4 kcal
Walnuts

Walnuts

#Walnuts #Vegan #Vegetarian #Gluten-free #Lactose-Free
2 Piece (2 Piece (8 g)) • 54 kcal • $0.12
Tree nuts Birch Pollen-Related Oral Allergy Syndrome Nuts
B: 1.3g
T: 4.8g
W: 1.4g
54 kcal
Chives

Chives

#Nutrition #Vegan #Vegetarian #Gluten-free #Lactose-Free
2 Tablespoon (2 Tablespoon (10 g)) • 4 kcal • $0.02
Onion Birch Pollen-Related Oral Allergy Syndrome
B: 0.3g
T: 0.1g
W: 0.4g
4 kcal

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Supermarket Chain Price Comparator — Tomato-Infused DASH Buckwheat Groats with Broccoli Florets, White Beans, Leek, Walnuts, and Chives

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
0,40 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,40 €
100 kcal 0,10 €
20 g protein 0,51 €
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Aldi Cheapest
0,40 € 0,40 € 0,80 € 1,60 €
Lidl
0,40 € 0,40 € 0,80 € 1,60 €
Tesco +10%
0,44 € 0,44 € 0,88 € 1,76 €
Carrefour +12%
0,45 € 0,45 € 0,90 € 1,80 €
SPAR +17%
0,47 € 0,47 € 0,94 € 1,88 €

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Recipe Summary & Culinary Insights

Tomato-Infused DASH Buckwheat Groats with Broccoli Florets, White Beans, Leek, Walnuts, and Chives – a clinical DASH diet recipe supporting weight management and cardiovascular health. One serving provides 397 kcal, 18 g protein, 12.7 g fat, and 59.8 g carbohydrates (GI 39, GL 19.6). Prep time: 35 min.

Recipe preparation steps

1
Simmer the buckwheat groats in natural tomato juice until tender and absorbed; in a separate uncovered pot, boil the broccoli until crisp-tender and divide into small florets.
2
In a skillet over medium heat, sauté the sliced leek and minced garlic in rapeseed oil, seasoning with freshly ground black pepper.
3
Add the cooked tomato buckwheat, broccoli florets, and white beans to the skillet, tossing gently to heat through.
4
Drizzle the dish with fresh lemon juice and garnish with chopped walnuts and fresh chives before serving.

Prepared without added table salt, this dish is naturally rich in potassium, magnesium, calcium, dietary fiber, and vascular antioxidants that promote satiety, healthy weight management, and optimal blood pressure.

Contains allergens 26
Buckwheat Wheat Oats Rapeseed Garlic Black Pepper Citrus fruits Salicylates Vitamin C (Ascorbic acid) Tree nuts Birch Pollen-Related Oral Allergy Syndrome Nuts Onion Buckwheat Wheat Oats Rapeseed Onion Garlic Black Pepper Citrus fruits Salicylates Vitamin C (Ascorbic acid) Tree nuts Birch Pollen-Related Oral Allergy Syndrome Nuts

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
390 kcal
Protein
15.7g
Fat
11.5g
Carbs
56.1g
Tomato-Infused DASH Buckwheat Groats with Broccoli Florets, White Beans, Leek, Walnuts, and Chives
Bio-Analysis Recipe

Tomato-Infused DASH Buckwheat Groats with Broccoli Florets, White Beans, Leek, Walnuts, and Chives

390 kcal B: 15.7g T: 11.5g W: 56.1g
Glycemic Load
IG 65 ŁG 37
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 101 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 26 µU/mL 44 µU/mL 47 µU/mL 38 µU/mL 25 µU/mL 15 µU/mL 10 µU/mL 6 µU/mL 86 mg/dL 113 mg/dL 138 mg/dL 134 mg/dL 121 mg/dL 106 mg/dL 94 mg/dL 90 mg/dL 86 mg/dL 138 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 29.6) may trigger a pronounced glucose peak (~138 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
29.6 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
138
mg/dL
P+F+Fiber buffer
0.77
🛡️ Glycemic buffering in this meal
Protein (15.7 g), fat (11.5 g), and dietary fiber (10.6 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 45.5 g
Simple sugars: 2.6 g Slowing fiber: 10.6 g
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