Name: Buckwheat Apple Congee
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving(s)
Cuisine: asian
Ingredients: Buckwheat groats, roasted, cooked (120g); Apple (with skin) (80g); Soymilk, original and vanilla, unfortified (200g); Cinnamon (ground) (1g)

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no-dairy no-egg soft vegan gluten-free breakfast plant-milk

📊 Nutrition Facts (per serving)

266

Calories

10.9g

Protein

4.4g

Fat

48.1g

Carbs

6.9g

Fiber

108mg

Sodium

73mg

Calcium

2.4mg

Iron

426mg

Potassium

5mg

Magnesium

🛒 Ingredients

Buckwheat120g

Apple (with skin)80g

Soy milk200g

Cinnamon (ground)1g

👩‍🍳 Cooking Instructions

Rinse buckwheat and add to a pot with 2 cups water. Bring to a boil.

Reduce heat and simmer 18-20 minutes until buckwheat is soft.

Add diced apple and soy milk; cook 5 more minutes until creamy.

Sprinkle with cinnamon and serve warm.

🏥 Health & Wellness Notes (evidence-based)

💡 Gluten-free buckwheat congee with apple, finished with soy milk for plant protein. Very soft texture. Low potassium (426 mg) and low bioavailable phosphorus (80 mg) - excellent for CKD and swallowing difficulty.

⚠️ This information is for reference only. Always consult your healthcare provider or registered dietitian before making dietary changes. Not medical advice.

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NutriHearth Family Nutrition Assistant · Evidence-based recipe · Generated for demo purposes · Not medical advice