Savory Buckwheat 'Kasha' Bowl
A comforting and hearty Eastern European classic, this Savory Buckwheat 'Kasha' Bowl features toasted buckwheat groats simmered to perfection and topped with deeply caramelized onions and earthy sautéed mushrooms.
For 4 servings
Prepare the vegetables: Thinly slice the onion, slice the mushrooms, and mince the garlic.
Sauté the aromatics: Heat the olive oil in a large skillet over medium heat. Add the sliced onions and cook for 8-10 minutes, stirring occasionally, until softened and beginning to caramelize. Add the sliced mushrooms and minced garlic, and continue to cook for another 5-7 minutes until the mushrooms are tender and browned. Season with a pinch of salt and pepper. Remove from heat and set aside.
Toast the kasha: In a medium saucepan (with a tight-fitting lid), add the dry buckwheat groats. Toast over medium heat for 3-5 minutes, stirring frequently, until the groats are fragrant and slightly darker in color. This step is crucial for flavor and texture.
Add liquid and season: Carefully pour in the vegetable broth. Add 1/2 tsp salt and 1/4 tsp black pepper. Bring the mixture to a rolling boil.
Simmer the kasha: Once boiling, reduce the heat to low, cover the saucepan tightly with the lid, and simmer for 15-20 minutes, or until all the liquid is absorbed and the kasha is tender. Resist the urge to lift the lid during this time.
Rest and fluff: Remove the saucepan from the heat and let it stand, still covered, for an additional 5 minutes. This allows the kasha to steam and become perfectly fluffy.
Serve: Gently fluff the cooked kasha with a fork. Divide the kasha into individual bowls and top generously with the sautéed onion and mushroom mixture.
Garnish (optional): If desired, sprinkle with fresh chopped dill or parsley before serving for a burst of fresh flavor.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't skip toasting the kasha; it significantly enhances its nutty flavor and helps prevent it from becoming mushy, ensuring a distinct, fluffy texture.
- 2For extra depth of flavor, use a high-quality vegetable or mushroom broth. You can also add a bay leaf to the kasha while it simmers for subtle aromatic notes.
- 3Avoid stirring the kasha while it simmers, as this can break up the grains and release too much starch, leading to a gummy texture.
- 4Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop with a splash of broth or in the microwave.
Adapt it for your goals.
Protein Boost
For a more substantial meal, stir in cooked lentils, chickpeas, or crumbled firm tofu into the mushroom mixture during the last few minutes of cooking.
Green PowerGreen Power
Add a handful of fresh spinach or chopped kale to the mushroom and onion mixture during the last 2-3 minutes of cooking, or stir it into the kasha after fluffing.
Smoky & SpicySmoky & Spicy
Introduce a pinch of smoked paprika to the onions and mushrooms for a smoky depth, and a dash of red pepper flakes for a subtle kick.
Why this is on our healthy list.
Rich in Fiber
Buckwheat is an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels by slowing carbohydrate absorption.
Naturally Gluten-Free
As a pseudocereal, buckwheat is naturally gluten-free, making it a safe and nutritious grain alternative for individuals with celiac disease or gluten sensitivity.
Good Source of Minerals
This dish provides essential minerals such as manganese, magnesium, and copper, which are vital for bone health, energy production, and various metabolic functions in the body.
Frequently asked questions
Buckwheat refers to the raw groats of the buckwheat plant. Kasha specifically refers to buckwheat groats that have been roasted or toasted, which gives them a distinct nutty flavor and firmer, less mushy texture when cooked.
