Buckwheat Kasha Recipe


Nutrition

Cal/Serving: 379
Daily Value: 19%
Servings: 2

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
Fat11g17%
Saturated2g11%
Trans0g0%
Carbs62g21%
Fiber8g34%
Sugars0g0%
Protein13g26%
Cholesterol93mg31%
Sodium636mg26%
Calcium35mg4%
Magnesium187mg47%
Potassium297mg8%
Iron3mg14%
Zinc2mg16%
Phosphorus311mg44%
Vitamin A135IU3%
Thiamin (B1)0mg13%
Riboflavin (B2)0mg20%
Niacin (B3)4mg21%
Vitamin B60mg16%
Folic Acid (B9)46µg12%
Vitamin B120µg4%
Vitamin D1µg0%
Vitamin E1mg6%
Vitamin K4µg5%
Fatty acids, total monounsaturated7g0%
Fatty acids, total polyunsaturated2g0%
Have a question about the nutrition data? Let us know.

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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.

Click here to see 8 Healthy Breakfast Options. 

5
Ratings4

INGREDIENTS

  • 1 cup buckwheat groats
  • 2 cups water
  • ½ teaspoon salt
  • 1 tablespoon olive oil
  • 1 egg, beaten

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.

Recipe Details

Total time: about 25 minutes

Servings: 2

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