Kasha with Mushrooms and Onions

Savor the hearty, earthy goodness of Kasha with Mushrooms and Onions, a comforting and nutrient-packed dish that's perfect as a side or a main meal. This wholesome recipe features nutty toasted buckwheat groats simmered to tender perfection in water or vegetable broth, paired with a savory medley of caramelized onions and golden-brown cremini mushrooms. Infused with the aromatic warmth of garlic and a hint of black pepper, this dish is as flavorful as it is versatile. Finished with a garnish of fresh parsley, it’s an easy one-pan recipe that’s naturally gluten-free, vegetarian, and easily made vegan. Whether you're looking for a cozy weeknight dinner or a healthy grain-based option to add to your menu, this recipe is a crowd-pleasing favorite.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup buckwheat groats (kasha)
• 2 cups water or vegetable broth
• 0.5 teaspoons salt
• 2 tablespoons butter (or olive oil for vegan option)
• 1 large yellow onion
• 2 cups cremini or white button mushrooms
• 2 small garlic cloves
• 0.25 teaspoons black pepper
• 2 tablespoons parsley (optional, for garnish)
• 1 tablespoons olive oil (optional, for sautéing)

Directions

Step 1

Rinse the buckwheat groats under running water in a fine-mesh sieve to remove any debris. Allow them to drain completely.

Step 2

In a dry skillet over medium heat, toast the buckwheat groats for 3-5 minutes, stirring frequently, until fragrant and lightly browned. Remove from heat and set aside.

Step 3

Bring 2 cups of water or vegetable broth to a boil in a medium saucepan. Add the toasted buckwheat groats, 0.5 teaspoons of salt, and stir. Reduce the heat to low, cover, and simmer for 15-20 minutes, or until the liquid is fully absorbed and the groats are tender. Remove from heat and fluff with a fork. Set aside.

Step 4

While the buckwheat cooks, prepare the onions and mushrooms. Peel and thinly slice the onion. Clean the mushrooms with a damp paper towel or brush and slice them into thin pieces. Mince the garlic cloves.

Step 5

In a large skillet, heat 2 tablespoons of butter (or olive oil) over medium heat. Add the sliced onion and cook, stirring occasionally, for about 8-10 minutes until soft and lightly caramelized.

Step 6

Add the sliced mushrooms to the skillet with the onions. Cook for 5-7 minutes, stirring occasionally, until the mushrooms are browned and their liquid has evaporated.

Step 7

Stir in the minced garlic, 0.25 teaspoons of black pepper, and an additional pinch of salt. Cook for another 1-2 minutes until the garlic is fragrant.

Step 8

Combine the cooked buckwheat groats with the mushroom and onion mixture. Stir well to incorporate all the flavors.

Step 9

Taste the dish and adjust for seasoning if needed. Sprinkle with chopped parsley if desired, and serve warm.

Nutrition Facts

Serving size	(1002.2g)

Amount per serving	% Daily Value*
Calories	1004.4

Total Fat 43.2g	0%
Saturated Fat 18.0g	0%
Polyunsaturated Fat g
Cholesterol 62mg	0%
Sodium 3078.7mg	0%
Total Carbohydrate 142.3g	0%
Dietary Fiber 21.6g	0%
Total Sugars 12.9g
Protein 28.6g	0%

Vitamin D 29.2IU	0%
Calcium 131.5mg	0%
Iron 5.2mg	0%
Potassium 1913.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.3%

Protein: 10.7%

Carbs: 53.1%