Buckwheat Kasha with Creamy Mushrooms

Picked up a bag of buckwheat and have no idea what to do with it? Make this buckwheat with creamy mushrooms. (This recipe is part of my From the Motherland series, where I pay homage to my Ukrainian heritage.)

When I was little, buckwheat kasha was my arch-nemesis – and if you’re Ukrainian like me, you know what I’m talking about.

Every Ukrainian mother makes it a habit to remind her children that they must eat their kasha, “Nado kushat’ kashu!” This is part of a nationwide propaganda campaign to position kasha as the food that makes children grow big and strong. Failure to eat kasha results in threats you’ll grow up weak – and let’s face it, probably stupid too. (Eastern European parents invented tough love…)

But children hate buckwheat kasha. Seeing kasha on my dinner plate – instead of, say, potatoes or macaroni – would always be a major bummer and the only salvation would be to drown it in ketchup.

When we moved to America and I found myself in a Russian-speaking summer camp, kasha continued to haunt me at lunchtime. This time overcooked, painfully mushy, and completely inedible.

Now that over 20 years have passed and the trauma has faded away, I’ve come to love buckwheat, and appreciate it both for its nostalgic and nutritional properties. Below is the recipe for my vegan take on Ukrainian buckwheat.

What is Buckwheat Kasha

Buckwheat is a seed, not a grain, that is not actually related to wheat and does not contain any gluten. Buckwheat groats are sometimes called “pseudograins”, because they’re cooked and consumed like grains (other pseudograins include quinoa and amaranth).

The Russian word “kasha” is actually used to denote any cooked porridge, be it oatmeal kasha, rice kasha, manna kasha, or buckwheat kasha (“grechnevaya kasha” or “grechka” in short). However, in the anglo world, “kasha” has come to be synonymous with buckwheat.

Buckwheat Nutrition

Moms and kids may not always see eye to eye, but my mom was right about kasha: it really is ridiculously nutritious. First off, buckwheat is a complete protein – meaning, it contains all nine of the amino acids humans need to get from food – which makes it perfect for plant-based diets. (1 cup cooked kasha has as much protein as 1 egg). Secondly, buckwheat is high in fiber, which is essential for gut and heart health, and it has a high concentration of minerals, like magnesium, iron, and phosphorus.

My Take on Buckwheat with Mushrooms

Buckwheat and mushrooms are a classic duo. The nutty, earthy flavor of the grain pairs perfectly with savory mushrooms. Typically, cooked kasha is combined with chopped sautéed mushrooms and onions into a traditional side dish. For my version, I make a creamy mushroom-onion sauce instead and serve it over the grains. Dill adds the perfect pop of freshness.

How to Cook Buckwheat with Creamy Mushrooms

Step 1: Toast the Buckwheat

In a medium pot, combine the grains with a bit of oil and toast. (If your buckwheat was pre-roasted, toast for about 1 minute. If not, toast until it smells nutty and is slightly darker in color, up to 5 minutes.)

Step 2: Simmer the Buckwheat

Carefully add boiling water to the pot, cover tightly with a lid, and cook until all the water is absorbed, about 20 minutes.

Step 3: Saute the Vegetables

Cook the mushrooms and onions in a large non-stick skillet until they’re golden, about 12 minutes.

Step 4: Finish the Sauce

Stir flour into the vegetables, then add the broth and milk. Simmer gently until the sauce thickens, about 5 minutes

Tips for the Perfect Kasha

Cooking buckwheat is basically like cooking rice. Here are my best tips and techniques for the tastiest, not-mushy kasha:

• Toast the grains. Even if you bought pre-roasted grains, toasting them briefly in oil helps the grains stay separate and fluffy.
• Cook in hot water. Cooking buckwheat in boiling instead of cold water will also help with fluffiness.
• Do not stir. As with rice, resist the urge to stir the grains as they’re simmering to avoid breaking them and ending up with mushy buckwheat.
• Allow to steam. When all the water is absorbed, let the pot stand covered for 10 minutes so the grains can absorb the remaining steam in the pot.

How to Serve Buckwheat

Buckwheat with mushrooms can be a side dish or a main. Serve it with lobio (bean stew), tempeh meatballs, carrot fritters, and/or leek salad. For a true Soviet experience, add kompot on the side.

Let me know if you try this recipe! Give it a rating below and leave a comment, and don’t forget to tag your creation with @thenewbaguette on Instagram.