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Buckwheat Kasha Recipe
Mar 24, 2011 @ 11:17 AM
Posted by
Daily Value: 19%
Servings: 2
Balanced, High-Fiber
Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 379Daily Value: 19%
Servings: 2
Balanced, High-Fiber
Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free, Sugar-Conscious
| Fat | 11g | 17% |
| Saturated | 2g | 11% |
| Trans | 0g | 0% |
| Carbs | 62g | 21% |
| Fiber | 8g | 34% |
| Sugars | 0g | 0% |
| Protein | 13g | 26% |
| Cholesterol | 93mg | 31% |
| Sodium | 636mg | 26% |
| Calcium | 35mg | 4% |
| Magnesium | 187mg | 47% |
| Potassium | 297mg | 8% |
| Iron | 3mg | 14% |
| Zinc | 2mg | 16% |
| Vitamin A | 135IU | 3% |
| Thiamin (B1) | 0mg | 13% |
| Riboflavin (B2) | 0mg | 20% |
| Niacin (B3) | 4mg | 21% |
| Vitamin B6 | 0mg | 16% |
| Folic Acid (B9) | 46µg | 12% |
| Vitamin B12 | 0µg | 4% |
| Vitamin D | 1µg | 0% |
| Vitamin E | 1mg | 6% |
| Vitamin K | 4µg | 5% |
| Fatty acids, total monounsaturated | 7g | 0% |
| Fatty acids, total polyunsaturated | 2g | 0% |
Have a question about the nutrition data? Let us know.
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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.
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
