the amount of water depends on the emount of buckwheat you use, I used 60g (dried) it states in the pack how to cook it and how much water for the amount of buckwheat you need
1st I added all the ingredients to the water and brought to the boil, then pop in your buck wheat and stir, for 15 minutes, it will have absorbed all the water, then mix in cooked peas, sweetcorn and peppers. calories depending on how much you use of everything. easy peasy :D if not tasty enough just mix in some more seasoning / salt pepper once cooked. you could literally use anything in this. hope this helps xxx