dish
Kasha

4
Serves
87
Calories
12
Nutrients
9
Vitamins

Ingredients

2 cups water or vegetable stock
1 cup kasha (roasted buckwheat groats)
1 tablespoon olive oil

Cooking Instructions

1. Bring the water or stock to boil in a medium saucepan.

2. Beat the egg in a bowl with a fork, then stir in the kasha.

3. Heat a wide skillet over medium heat, add the kasha and cook, stirring until the grains are dry and separate (about 3 minutes). Add them to the boiling water, then add the butter and a dash of salt.

4. Lower the heat and simmer, covered, until all of the liquid is absorbed, about 7 to 12 minutes. Let stand 5 minutes before serving. Season with salt and pepper.

Serving Size: about 3/4 cup

Nutrition Information

Number of Servings: 4
Calories
87
Protein
3 g
Total Carbohydrate
8 g
Dietary Fiber
1 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
0 g
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
53 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
13 %
Percent Calories from Carbohydrate
38 %
Percent Calories from Fat
49 %
Vitamin A
80 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
0 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
0 mg
Vitamin D
7 IU
Folate
12 mcg
Vitamin E
1 IU
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Calcium
10 mg
Iron
1 mg
Phosphorus
51 mg
Potassium
55 mg
Sodium
311 mg
Zinc
0 mg