Healthy Recipe: Kasha Vegetable Pilaf


In Slavic countries, kasha or (porridge) can be made from any cereal, especially buckwheat, wheat, oats, and rye; buckwheat, in particular, has plenty of protein, B vitamins, and is rich in phosphorus, potassium, iron and calcium. At least 1,000 years old, it is one of the oldest known dishes in Eastern European cuisine, and it’s a great addition to a long range of delicious whole grain foods and excellent way to enjoy health eating. Kasha has it’s own nutty flavor and texture, and because it’s a high fiber food, a little goes a long way to satisfy.

1 1/2 tbsp. vegetable oil
1/2 medium onion, finely chopped (optional ingredient or use as a garnish)
1 1/2 cups dry kasha
1 egg, lightly beaten
2 1/2 cups boiling water
1 medium sweet potato, peeled and cubed
1/2 cup frozen corn
1/2 cup frozen peas (optional substitution: one can of corn niblets)

If you’re doing the onion garnish: in a small skillet, heat oil and saute onion until it turns medium brown, about 5 minutes. Remove from heat and set aside.

Place kasha in an ungreased skilled over medium-low heat, and toast for 3 to 5 minutes, stirring often, until the kasha becomes slightly darker. Add the beaten egg and stir quickly to coat the grains. Immediately add boiling water but do not stir. Add vegetables on top. Lower the heat and simmer, covered, until water is absorbed, kasha is puffy, and sweet potato is tender, about 20 to 25 minutes. Sprinkle sauteed onions on top, if you want them. (It’s suggested that you can also add the raw onions to the kasha along with the other vegetables instead of sauteeing them.)

Today’s healthy recipe is from Dewey’s Treehouse, a member of the Carnival of the Recipes.

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