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Easy kashaEasy Kasha

Makes 4 to 6 servings

Kasha is sold as whole buckwheat kernels in bulk or in boxes. You can find them in the organic or natural food section of grocery stores. It’s a great side dish on its own or can be added to noodles (see tip below). The egg whites in the recipe help the kasha stay fluffy while not infringing on its popcorn-like flavour.

Ingredients

  • 1 cup (250 mL) kasha
  • 2 egg whites
  • Pinch pepper
  • 1 1/2 cups (375 mL) water
  • 1 tbsp (15 mL) soft, non-hydrogenated margarine (optional)
  • 2 tbsp (25 mL) chopped fresh Italian parsley
  • Salt to taste*

Directions

  1. In nonstick skillet, cook kasha, egg whites and pepper over medium heat, stirring constantly for about 3 minutes or until egg whites are cooked and coat kasha.
  2. Add water and margarine, if using. Cover and cook, without stirring, for about 10 minutes or until water is absorbed.
  3. Fluff with a fork; remove from heat and let stand for 3 minutes before serving. Stir in parsley and salt to taste*.

Tip: In large pot of boiling water cook 2 cups (500 mL) whole-wheat farfalle pasta for about 10 minutes or until tender but firm. Drain well and add to kasha. Toss to combine before serving.

*The Heart and Stroke Foundation recommends that Canadians consume no more than 2,300 mg of sodium (the equivalent of about 1 tsp/5 mL of salt) a day total from processed foods and salt added during food preparation and at the table. Look for the sodium values in the Nutrition Fact tables on food packages and in recipe nutrient analyses. If you have high blood pressure, consult your physician for specific dietary recommendations.

Nutrition information per serving

  • Calories: 151
  • Protein: 7 g
  • Fat: 1 g
    • Saturated fat: 0 g
    • Cholesterol: 0 mg
  • Carbohydrates: 31 g
    • Fibres: 4 g
  • Sodium: 34 g
  • Potassium: 170 mg

Developed by Emily Richards, P.H. Ec. ©The Heart and Stroke Foundation.

Posted March 2008.


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