• Skip to main content
  • Skip to primary sidebar
Holistic Chef Academy
menu icon
go to homepage
  • About
  • All Recipes
  • Members Club
  • Shop
  • Contact Us
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • About
    • All Recipes
    • Members Club
    • Shop
    • Contact Us
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • YouTube
  • ×

    Home » Recipes » Breakfasts

    Buckwheat Kasha Porridge, Blueberry & Walnut

    18th July 2020 by Jamie Raftery 3 Comments

    JUMP TO RECIPE

    A hearty and energising breakfast to set you up for the day ahead. Buckwheat Kasha is naturally gluten free, full of protein, fibre and minerals. Start your day the right ways with this Easter European inspired breakfast bowl.

    Buckwheat kasha with walnut, blueberry and pumpkin seeds
    Jump to:
    • What is Buckwheat Kasha
    • Ingredients for Buckwheat Kasha
    • Equipment
    • How to make buckwheat kasha
    • Nutritional content
    • Health benefits
    • 📋 Recipe
    • Serving size
    • Top tip
    • Feedback

    What is Buckwheat Kasha

    Kasha is a staple in many countries throughout the world and is most commonly known as porridge. Kasha has multiple health benefits, can be prepared in a variety of ways, and is a good source of vitamins and minerals.

    Traditional kasha is made with buckwheat groats, which are actually the seed of the Buckwheat plant. Buckwheat, despite its name, is a fruit in the family of sorrel and rhubarbs.

    Buckwheat Kasha has it's roots in parts of Eastern Europe and Russia. Hot bowls of nourishing Kasha are both satisfying and nourishing.

    With a high protein content and complex carbohydrates, a good bowl of Kasha will set you up for an active day ahead.

    Ingredients for Buckwheat Kasha

    You will need:

    • Buckwheat groats
    • Plant milk
    • Walnut
    • Blueberry
    • Pumpkin seeds
    • Cinnamon
    • Maple syrup
    Super-powered plant-based ingredients

    Equipment

    No fancy kit, just a good saucepan and wooden spoon!

    How to make buckwheat kasha

    This recipe is straight forward 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...

    Buckwheat kasha porridge is served

    Nutritional content

    Buckwheat is a nutritional powerhouse, we almost cannot afford to leave this ingredients 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 vital ingredient to a balanced healthy lifestyle.

    Health benefits

    3 of the main health benefits of buckwheat

    • Rich in fibre - Promotes good digestion and colon health
    • High in the plant pigment 'rutin' - Balances blood sugar levels
    • Lots of mineral compounds - Supports good heart health
    Buckwheat kasha makes an ideal breakfast to set you up for a successful day

    Ok, lets get cooking. I'm delighted to share this recipe with you. Please share the love with your friends and family.

    📋 Recipe

    Buckwheat Kasha Porridge, Blueberry, Walnut, Pumpkin Seed

    Jamie Raftery
    Lightly spiced buckwheat kasha with blueberries, walnuts and pumpkin seeds.
    This is a super nutritious breakfast treat, loaded with protein, fibre, minerals and anti-oxidants.
    5 from 2 votes
    Print Recipe Save Recipe Go To My Recipe Collections
    Prep Time 5 mins
    Cook Time 10 mins
    Total Time 30 mins
    Course Breakfast
    Cuisine Eastern European
    Servings 2 people
    Calories 451 kcal

    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
    Prevent your screen from going dark while cooking
    Add to Shopping List Go To My Shopping List

    Method
     

    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.

    Recipe Notes

    Recipe Variations
    • 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!

    ADD YOUR OWN RECIPE NOTES

    Click here to add your own private notes.

    Nutrition Label

    Nutrition Facts
    Buckwheat Kasha Porridge, Blueberry, Walnut, Pumpkin Seed
    Serving Size
     
    200 g
    Amount per Serving
    Calories
    451
    % Daily Value*
    Protein
     
    14
    g
    28
    %
    Carbohydrates
     
    52
    g
    17
    %
    Fiber
     
    9
    g
    38
    %
    Fat
     
    24
    g
    37
    %
    Sugar
     
    10
    g
    11
    %
    Sodium
     
    141
    mg
    6
    %
    Potassium
     
    463
    mg
    13
    %
    Vitamin C
     
    2
    mg
    2
    %
    Calcium
     
    171
    mg
    17
    %
    Iron
     
    3
    mg
    17
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    ENVIRONMENTAL INFORMATION

    Keyword Gluten-free, Gut health, Healthy, High protein, High-fibre, Plant-based, Sports food, Vegan
    Did you make this recipe?Tag @the_holistic_chef on social media, I love to see your creations!

    Serving size

    This recipe makes 2 good sized serving portions. You can double the recipe quantity and keep the leftovers for the next day!

    Top tip

    • Cook a batch of buckwheat groats one time per week. Buckwheat makes a great addition to salads, stews or breakfast bowls.
    Breakfast is the most important meal of the day - invest in yourself

    More Inspiration

    • wolffia-protein-smoothie-bowl
      Green Protein Smoothie Bowl {With Wolffia Globosa}
    • vegan-granola-in-a-jar
      Vegan Granola
    • tropical-chia-seed-pudding-served-in-a-papaya
      Coconut Chia Seed Pudding
    • black-rice-pudding-served-in-a-bowl
      Black Rice Pudding with Mango

    Reader Interactions

    Comments

    1. Erik R

      September 23, 2020 at 1:17 am

      5 stars
      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

      Reply
      • Jamie Raftery

        September 26, 2020 at 9:37 pm

        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 🙂

        Reply
    2. BREDA

      September 23, 2020 at 8:58 pm

      5 stars
      Brilliant recipe and very well explained. So nutricious. Will try this, loving all the additions to this delicious dish. 💚

      Reply

    Did you make this recipe? Let me know! Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    jamie-smiling-in-chef-whites

    Hi, my name is Jamie from Galway in the West of Ireland. I've been cooking in Michelin Star kitchens all around the world for most of my career. In 2015 I launched The Holistic Chef academy to focus on the nutritional aspects of food.

    Educate - Inspire - Empower became my mantra and mission. Currently, I'm living and cooking between Europe and Thailand.

    Read more about Jamie

    Cooked @

    brand-logos-for-restaurants-jamie-cooked-in

    Real Good Food

    The Holistic Chef Academy is a place for discovering healthy and wholesome plant-based vegan recipes to make at home.

    Made with affordable ingredients - minimal fuss - highly nutritional - super tasty and full of love.

    Follow Me

    • YouTube
    • Instagram
    • Facebook
    • Pinterest
    • LinkedIn

    Sign Up For Free Recipes

    Subscribe to newsletter

    Seasonal Recipes

    • middle-eastern-food-display
      Vegan Middle Eastern Recipes
    • my-top-9-thai-vegan-recipes-thai-spice-display
      Thai Vegan Recipes | My Top 9
    • banana-bread-fresh-from-the-oven
      Vegan Banana Bread (Your Go-To Recipe)
    • turmeric-jamu-in-a-shot-glass
      Turmeric Jamu - Immune Boosting Health Tonic

    Trending Recipes

    • wax-gourd-juice-seasoning
      Ash Gourd Juice / Winter Melon Juice
    • malva-nuts-soaking-for-juice
      Malva Nut Juice
    • life-changing-bread-sliced-and-ready-to-eat-with-a-cup-of-tea
      The Life Changing Bread - 101
    • wolffia-cheesecake-been-sliced-and-served
      Wolffia Cheesecake {Vegan B12 Source}

    Join The Club

    Life On Plants Meal Prep Members Club

    Footer

    ^ back to top

    INFORMATION

    Hi, I'm Jamie...

    Contact

    Subscribe! For new recipes

    Privacy Policy

    SERVICES

    Join Life On Plants Membership

    Vegan Cooking Courses, Phuket

    Wellness Chef Consulting

    Culinary Health Coaching

    CONNECT

    • YouTube
    • Instagram
    • Facebook
    • Pinterest
    • LinkedIn
    • Twitter