Buckwheat (Kasha) & Veggies Recipe

Looking for an easy Buckwheat (Kasha) & veggies recipe? Learn how to make Buckwheat (Kasha) & veggies using healthy ingredients.


Submitted by taracotta

Makes 2 servings



Whole grains and sauteed vegetables provides a healthy, filling main or side dish

Recipe Ingredients for Buckwheat (Kasha) & veggies

1 c beef stock, nonfat, low sodium
1/2 cup buckwheat
2 T olive oil
1/2 onion, chopped
3 cloves garlic, chopped
1/2 c asparagus, chopped into 2" pieces
3/4 c carrots, chopped

Recipe Directions for Buckwheat (Kasha) & veggies

  1. Heat stock to boiling, add in buckwheat. Reduce to simmer & cook, covered for 10 minutes or till liquid is absorbed.

  2. Heat olive oil in skillet. Add onion, garlic and carrots and sautee till slightly softened.

  3. Add asparagus and stir for a minute or two to coat. Cover and cook till asparagus is just cooked, about 3 minutes.

  4. Stir cooked buckwheat into veggie mixture. Add salt and pepper to taste.

Categories

Main Dish, Side Dish

Nutrition Facts
Serving Size 292.8g
Amount Per Serving
Calories
314
Calories from Fat
133
% Daily Value*
Total Fat
14.8g
23%
Saturated Fat
2.1g
10%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
236mg
10%
Potassium
422mg
12%
Total Carbohydrates
41.7g
14%
Dietary Fiber
6.8g
27%
Sugars
4.1g
Protein
7.8g
Vitamin A 108% Vitamin C 15%
Calcium 5% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • No cholesterol
  • Very high in vitamin A
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