Buckwheat Kasha Recipe

Buckwheat Kasha Recipe
Staff Writer



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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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.


Calories per serving:

379 calories

Dietary restrictions:

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

Daily value:



  • Fat 11g 17%
  • Carbs 62g 21%
  • Saturated 2g 11%
  • Fiber 8g 34%
  • Trans 0g
  • Sugars 0g
  • Monounsaturated 7g
  • Polyunsaturated 2g
  • Protein 13g 26%
  • Cholesterol 93mg 31%
  • Sodium 636mg 26%
  • Calcium 35mg 4%
  • Magnesium 187mg 47%
  • Potassium 297mg 8%
  • Iron 3mg 14%
  • Zinc 2mg 16%
  • Phosphorus 311mg 44%
  • Vitamin A 40µg 4%
  • Thiamin (B1) 0mg 13%
  • Riboflavin (B2) 0mg 20%
  • Niacin (B3) 4mg 21%
  • Vitamin B6 0mg 17%
  • Folic Acid (B9) 46µg 12%
  • Vitamin B12 0µg 4%
  • Vitamin D 1µg 0%
  • Vitamin E 1mg 6%
  • Vitamin K 4µg 5%
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