A hearty and energizing breakfast to set you up for the day ahead. Buckwheat Kasha is naturally gluten-free and high in protein, fiber, and minerals. Start your day the right way with this Eastern European-inspired breakfast bowl.
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What is Buckwheat Kasha
Kasha, widely known as porridge, stands out as a staple dish in many countries worldwide. This nutrient-packed dish offers incredible versatility and health benefits, making it an excellent addition to any meal plan.
Traditionally made with buckwheat groats, kasha features the seeds of the buckwheat plant. Despite its name, buckwheat isn’t wheat; it’s a fruit closely related to sorrel and rhubarb. Naturally gluten-free, it fits seamlessly into a variety of diets.
Eastern Europe and Russia claim kasha as a culinary cornerstone, where it’s celebrated for its comforting and nourishing qualities. A steaming bowl of kasha delivers high-quality protein, complex carbohydrates, and essential vitamins and minerals. Enjoy this hearty dish to fuel your body and maintain energy for a productive and active day.
Ingredients for Buckwheat Kasha
- Buckwheat groats
- Plant milk
- Walnut
- Blueberry
- Pumpkin seeds
- Cinnamon
- Maple syrup
How to make buckwheat kasha
This recipe is straightforward to make, takes only 10 minutes, and will set you up for the day! It's best to cook the buckwheat groats the night before, they will keep fresh in the fridge for up to 3 days.
In the morning, it's just a matter of warming through your Kasha and adding the blueberries, walnuts, pumpkin seeds, syrup, plant milk, and cinnamon.
Cook out the buckwheat kasha until you get a nice creamy consistency. It is time well spent and a great investment in your health. Try serving it with our Blueberry Chia Seed Jam for an extra dimension.
Nutritional content
Buckwheat is a nutritional powerhouse, we almost cannot afford to leave this ingredient out of our menus...
Complex carbohydrates are the main dietary component of buckwheat. Protein, minerals, and antioxidants are also present.
The nutritional content of buckwheat is far higher than that of many other grains. The nutrition facts for 3.5 ounces (100 grams) of buckwheat are (1Trusted Source):
- Calories: 343
- Water: 10%
- Protein: 13.3 grams
- Carbs: 71.5 grams
- Sugar: 0 grams
- Fiber: 10 grams
- Fat: 3.4 grams
With the addition of blueberries, walnuts, and pumpkin seeds, this recipe is a valuable investment in a balanced healthy lifestyle.
Nutritional Content
3 of the main benefits of buckwheat
- Rich in fiber - Promotes good digestion and colon health
- High in the plant pigment 'rutin' - Balances blood sugar levels
- Lots of mineral compounds - Supports good heart health
Top tip
Cook a batch of buckwheat groats one time per week. Buckwheat makes a great addition to salads, stews, or breakfast bowls.
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📋 Recipe
Buckwheat Kasha Porridge
Equipment
- Weighing scales
- Chopping board
- Chefs knife
- Saucepan - medium size
- Frying pan - non stick
- Spatula
- Serving bowl
- Spoon
Ingredients
- 100 g Buckwheat groats groats
- 300 ml Water - filtered
- 200 ml Walnut milk
- 50 g Blueberries
- 50 g Walnuts
- 20 g Pumpkin seeds
- ½ teaspoon Cinnamon powder
- ½ teaspoon Vanilla pod optional
- 20 ml Maple syrup to taste
Instructions
Assemble all ingredients.
- Toast the buckwheat in saucepan until they start do become fragrant - about 2-3 minutes.
- Add the water and cook out the buckwheat for 20 minutes until cooked. Add a pinch of salt.
- The buckwheat can be cooked the day before.
To make the kasha porridge
- Add the cooked buckwheat, walnut milk, cinnamon, vanilla and pinch of salt to saucepan. Cook out on a low and gentle simmer for 8 minutes.
- Add half the pumpkin seeds and walnuts, warm through.
- Add maple syrup to taste.
To serve
- Taste and adjust the seasoning, add a little more sweet or cinnamon if required.
- Transfer kasha to a warm serving bowl.
- Garnish with the blueberries, walnuts and pumpkin seeds.
- Drizzle with a little more maple and sprinkle the remaining chopped walnuts.
- Sit back and enjoy this hearty nourishing breakfast.
Notes
- You can substitute for other plant milks.
- Try serving with some coconut yogurt for extra creaminess.
- Feel free to add your favourite fruits, nuts and seeds as toppings.
- A spoonful of walnut butter would take this to a new level!
Erik R says
How do you get the misses to cook for you!? I send her this scrumptious looking and no doubt delicious tasting BUCKWHEAT KASHA PORRIDGE, BLUEBERRY & WALNUT for her to make. The photography complements the overall feel. Looking forward to experiencing this creation.
Best wishes Jamie on your amazing food business journey,
Keep up the awesome work,
Erik
Jamie Raftery says
Hi Erik, thank you for the positive feedback. To get your good lady to cook for you.. you could start by cooking for her first! Try out this recipe on her and see how she likes it.. then she can have a go cooking it for you! Remember with cooking, its a skill we can always improve no matter what level we are at.. The important thing is to continue to experiment and be creative in the kitchen, don't be afraid to make mistakes and never criticise someone else's cooking.. be careful how you evaluate. Cooking for someone is a great gift and appreciation is paramount. Happy cooking, let me know how you get on with it 🙂
BREDA says
Brilliant recipe and very well explained. So nutricious. Will try this, loving all the additions to this delicious dish. 💚
Jessica says
Heyy, I want to make this recipe with just white groats for more nutrition, I'm soaking them for some hours to makr them more digestible, but i wondered if thats what the 20 min cooking is for to speed it up? I thought once you start cooking them in your preferred milk after soaking in water, you just wait until it becomes a porridge-like consistency and serve with desired toppings.
Thanks in advance for explaining ✌️