Kasha with Vegetables

Elevate your mealtime with this hearty and wholesome Kasha with Vegetables recipe, a perfect combination of tender buckwheat groats and a medley of vibrant, sautéed vegetables. Simple yet flavor-packed, this dish highlights nutritious staples like zucchini, bell peppers, and carrots, all infused with aromatic garlic and fresh parsley. Gluten-free and packed with plant-based protein, it’s a versatile option for lunch or dinner—whether served as a comforting standalone meal or as a flavorful side dish. With a quick 15-minute prep time and a total cook time of just 25 minutes, this easy-to-follow recipe brings together earthy, nutty kasha and savory vegetables in one skillet, making it a go-to choice for weeknight dinners or meal preps. Try this nutrient-rich dish that’s equal parts healthy and satisfying!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup buckwheat groats (kasha)
• 2 cups water
• 2 tablespoons olive oil
• 1 medium yellow onion
• 1 large carrot
• 1 medium bell pepper (any color)
• 1 small zucchini
• 2 garlic cloves
• 0.5 cup vegetable broth or water
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley (chopped)

Directions

Step 1

Rinse the buckwheat groats under cold water and drain well.

Step 2

In a medium saucepan, combine the buckwheat groats and 2 cups of water. Bring to a boil, then reduce the heat to low and simmer, covered, for 15 minutes or until the water is absorbed and the buckwheat is tender. Remove from heat and set aside.

Step 3

While the buckwheat is cooking, prepare the vegetables. Dice the onion and bell pepper, peel and grate the carrot, and chop the zucchini into small cubes. Mince the garlic cloves.

Step 4

Heat a large skillet over medium heat and add 2 tablespoons of olive oil. Once hot, add the diced onion and sauté for 3–4 minutes until softened.

Step 5

Add the grated carrot, diced bell pepper, and zucchini to the skillet. Cook for another 5–7 minutes, stirring occasionally, until the vegetables become tender and slightly caramelized.

Step 6

Stir in the minced garlic and cook for 1 minute until fragrant.

Step 7

Add the cooked buckwheat groats to the skillet and mix well with the vegetables.

Step 8

Pour in the 1/2 cup of vegetable broth or water and season with salt and black pepper. Stir everything together and let it cook for 2–3 minutes, allowing the flavors to meld.

Step 9

Remove the skillet from heat and garnish the kasha with freshly chopped parsley. Adjust seasoning to taste if needed.

Step 10

Serve the Kasha with Vegetables warm as a main dish or a side. Enjoy!

Nutrition Facts

Serving size	(1097.2g)

Amount per serving	% Daily Value*
Calories	430.1

Total Fat 29.2g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 3145.2mg	0%
Total Carbohydrate 38.7g	0%
Dietary Fiber 8.6g	0%
Total Sugars 23.4g
Protein 5.4g	0%

Vitamin D 0IU	0%
Calcium 143.2mg	0%
Iron 2.3mg	0%
Potassium 1110.6mg	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: 59.8%

Protein: 4.9%

Carbs: 35.2%