Recipe: Buckwheat Kasha with Creamy Mushrooms

Buckwheat Kasha with Creamy Mushrooms

Serves: 4

Ingredients

For the buckwheat

• 2 teaspoons extra virgin olive oil
• 1 cup buckwheat groats* (see note below)
• ½ teaspoon fine sea salt
• 2 cups boiling water

For the mushrooms

• 2 tablespoons extra virgin olive oil
• 12 ounces cremini (or other fresh) mushrooms, stemmed and sliced
• 1 medium yellow onion, halved and sliced
• ¼ teaspoon each, fine sea salt and freshly ground black pepper
• 1 tablespoon all-purpose flour
• ½ cup vegetable broth*
• ½ cup oat milk*
• Fresh dill for serving

Instructions

1. Heat grill to medium-high heat.
2. For the buckwheat, heat oil in a small pot over medium heat. Add the buckwheat and stir to coat.
3. If the buckwheat is pre-roasted, toast for 1 minute. If raw, toast about 4 minutes or until slightly darker with a nutty scent. Add the salt.
4. Use a lid as shield as you carefully add boiling water to the pot. Reduce the heat to low, cover and cook until all the water is absorbed, 15-20 minutes. Do not stir.
5. Remove from heat let stand covered for 10 minutes more; do not stir.
6. Meanwhile, make the sauce by heating oil in a large skillet over medium heat. Add the mushrooms, onions, salt and pepper.
7. Cook, stirring occasionally, until mushrooms and onions are golden brown, 12-15 minutes.
8. Stir in flour and cook for 30 seconds, then add the broth and milk. Bring to a simmer and cook 3 to 5 minutes.
9. Taste and adjust salt and pepper if needed. Serve the buckwheat topped with the mushrooms and dill.

Notes:

• Look for buckwheat in the international or organic section of your grocery store.
• Use a meat-based broth if you wish.
• Milks other than oat-based work well for this recipe yet change its nutritional information.

Nutrition Facts per Serving:

Source: Based on a recipe from TheNewBaguette.com with insight from Avera Heart Hospital nutrition experts.