Buckwheat Kasha Recipe

Buckwheat
Wiki/Mariluna

I was introduced to kasha by the most authentic source imaginable: A friend's Russian grandmother who would not let me leave the house without eating some (at least that's what I think she was saying). My own Russian grandmother, born in America, would sooner serve up bacon and eggs than dig up this ancient Slavic staple, but after my first bite of steaming buckwheat I realized I'd found something I could eat every morning. Gluten-free and high in fiber with a nutty savoriness and protein boost from the egg, kasha is my favorite healthy breakfast.

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Directions

Heat a medium skillet over medium-high heat, then toast the buckwheat grains, shaking frequently to prevent burning, for about a minute until fragrant.

Bring water to boil in a small pot and add the salt and oil and then the buckwheat; reduce to a simmer, cover and then cook for 15 minutes or until all the water is absorbed. Add the egg, stir until combined, then re-cover and cook on low heat for 5 minutes.

Nutrition

Calories per serving:

379 calories

Dietary restrictions:

Balanced, High Fiber Sugar Conscious, Dairy Free, Gluten Free, Wheat Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:

19%

Servings:

2
  • Fat 23g 35%
  • Carbs 123g 41%
  • Saturated 4g 22%
  • Fiber 17g 68%
  • Trans 0g
  • Sugars 0g
  • Protein 26g 51%
  • Cholesterol 186mg 62%
  • Sodium 1,271mg 53%
  • Calcium 71mg 7%
  • Magnesium 373mg 93%
  • Potassium 594mg 17%
  • Iron 5mg 28%
  • Zinc 5mg 31%
  • Phosphorus 622mg 89%
  • Vitamin A 270IU 5%
  • Thiamin (B1) 0mg 26%
  • Riboflavin (B2) 1mg 40%
  • Niacin (B3) 8mg 42%
  • Vitamin B6 1mg 33%
  • Folic Acid (B9) 92µg 23%
  • Vitamin B12 0µg 7%
  • Vitamin D 1µg 0%
  • Vitamin E 2mg 12%
  • Vitamin K 8µg 10%
  • Fatty acids, total monounsaturated 13g
  • Fatty acids, total polyunsaturated 4g
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