If you’ve ever eaten a Ukrainian meal, odds are that you’ve eaten kasha.
I learned to love kasha (otherwise known as buckwheat groats) living in a Ukrainian house for a few weeks, and I’ve learned to REALLY love it since then, because it’s ridiculously good for you. It contains all the essential amino acids, making it a whole protein (awesome!), it acts as an antioxidant and extends the benefits of vitamin C. But it doesn’t end there: there’s also loads of fibre in buckwheat, and the high magnesium content combines with other good things to fight off cholesterol. Not bad for one of the staple foods of a nation that is often considered synonymous with only oil, salt and pork!
1/2 cup kasha
1 large handful spinach
1 avocado, sliced
1 onion, chopped
1 cup mushrooms, chopped
Place the kasha in a pan with 1 cups water and bring it to the boil
Turn down to a lower heat and simmer for 20 minutes, until the kasha grains are soft
Fry the onion in a little oil until translucent
Add in the mushrooms and fry for 5 minutes
Move the onions and the mushrooms to one side of the pan, tear the spinach and throw that into the other side*
Cook the spinach for 2 minutes, until just wilting
Drain the kasha, and serve with the mushrooms, onions, spinach and the sliced avocado
Splash a drop of balsamic vinegar on the spinach and enjoy!
Despite its name, buckwheat is actually a fruit seed, so it’s fine for those with coeliac disease (hi Hilary!). The flour can also be used for awesome gluten-free brownies – and keep your eyes peeled for that recipe later this week!
*This saves more washing up…which in turn saves the planet! Woo!