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Buckwheat Kasha

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Buckwheat Kasha

Next time you’re hankering for oatmeal, try this hearty Russian porridge instead.

Kasha” is a catch-all term meaning “porridge” in Russian, but the consistency of this dish is more like rice than oatmeal. If you can’t find roasted groats, roast them yourself in a dry pan over medium heat for five minutes, stirring occasionally.

Makes four servings
Prep time: five to 10 minutes
Cook time: 20 minutes

Ingredients

  • 2 cups chicken or beef broth, or water
  • 1 egg, lightly beaten
  • 1 cup roasted, cracked buckwheat groats
  • 2 tbs. butter
  • Salt to taste

Directions

  • In a saucepan, bring broth to a simmer over high heat; then reduce heat to low to keep broth warm.
  • In a bowl, combine the beaten egg and roasted buckwheat; stir until buckwheat is evenly coated.
  • Warm the butter in a skillet over medium-high heat. Add the buckwheat-egg mixture and toss until the buckwheat kernels are evenly coated with the butter. Sauté until the egg has dried and the kernels are separated, stirring constantly, about two minutes.
  • Add broth to the skillet and bring to a simmer, stirring. Cover and reduce heat to medium-low; simmer until the liquid is absorbed, seven to 10 minutes. Salt to taste and serve immediately (try topping with butter or a fried egg). Refrigerate for up to three days.

Tip: Buckwheat is a gluten-free, whole-kernel grain that’s high in antioxidants and fiber.

Why No Numbers? Readers sometimes ask us why we don’t publish nutrition information with our recipes. We believe that (barring specific medical advice to the contrary) if you’re eating primarily whole, healthy foods — an array of sustainably raised vegetables, fruits, nuts, seeds, legumes, meats, fish, eggs, whole-kernel grains, and healthy fats and oils — you probably don’t need to stress about the numbers. We prefer to focus on food quality and trust our bodies to tell us what we need.  — The Editors

This originally appeared as “Hearty Traditions” in the December 2017 issue of Experience Life.

is a U.S. Navy translator, food blogger, and nutrition enthusiast. He is the author of two cookbooks, The Ancestral Table: Traditional Recipes for a Paleo Lifestyle and Paleo Takeout: Restaurant Favorites Without the Junk. His third cookbook, due in spring 2018, will focus on heritage-inspired cooking.

Photography by Russ Crandall

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