Healthy Recipe: Kasha-Vegetable Pilaf


Today’s healthy recipe is from a blog called Dewey’s Treehouse, which also contains links to pages with information about the healthy eating benefits from kasha. Because it is made from buckwheat, which is not a grain, kasha is useful for those who are trying to eliminate gluten from their diets.


1 1/2 tbsp. vegetable oil

1/2 medium onion, finely chopped (we skipped this; see below, it’s 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 (I skipped these and used one can of corn niblets instead)


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.)

2 responses to “Healthy Recipe: Kasha-Vegetable Pilaf”

  1. I’ve never even heard of Kasha. I’m going to have to check it out!

  2. medical information websites says:

    Thanks for sharing this recipe! Must try!! 😀 look very delicious! 😀

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