From the Motherland is a series in which I pay homage to my Ukrainian heritage and share my favorite childhood recipes.
When I was little, buckwheat kasha was the bane of my existence – and if you’re Eastern European like me, you know what I’m talking about.
Every Russian/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 that you’ll grow up weak – and let’s face it, probably stupid too. (Russian parents invented tough love, ya’ll).
The problem? 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.
Funnily enough, as an adult, I grew to love kasha. What’s even more interesting is that buckwheat has come to be known as a health food Stateside as well.
What is Buckwheat Kasha?
First off, buckwheat is a seed (not a grain) that is not related to wheat and does not contain any gluten. Buckwheat groats are sometimes called “psuedograins”, which are seeds that are cooked and consumed like grains (other pseudograins are quinoa and amaranth).
Buckwheat Nutrition
Although I’m still kinda mad at her for not letting me pierce my bellybutton in high school, my mom was definitely right about pushing kasha. It is ridiculously good for you! Buckwheat is a complete protein, which makes it perfect for plant-based diets. (1 cup cooked kasha has as much protein as 1 egg). Secondly, it’s high in fiber, which is essential for gut and heart health. It also has a high concentration of essential minerals, like magnesium, iron, and phosphorus.
Buckwheat <3’s Mushrooms
Buckwheat and mushrooms are a classic combination. The nutty, earthy flavor of the grains pairs perfectly with meaty mushrooms and sweet caramelized onions. Typically, cooked kasha is combined with finely chopped sautéed mushrooms into a traditional side dish.
For this Americanized version, I increased the volume of mushrooms and served them on top of the kasha instead, creating a delicious, 30-minute vegan dinner. To tie it all together, I mixed up my go-to tahini sauce, which adds much-needed creaminess and tang to this dish. Dill adds the perfect pop of freshness.
Buckwheat Kasha with Mushrooms and Onions
(3 votes, average: 4.00 out of 5)
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- Prep Time: 10 mins
- Cook Time: 20 mins
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Lunch, Dinner
- Cuisine: Eastern European
Description
This buckwheat kasha with mushrooms, onions, and creamy tahini is a modern take on the traditional Eastern European flavor combo.
Ingredients
For the Buckwheat
- 1 tablespoon extra virgin olive oil
- 1 cup buckwheat groats
- ¼ teaspoon fine sea salt
- 2 cups boiling water
For the Mushrooms
- 2 tablespoons extra virgin olive oil
- 12 ounces sliced cremini mushrooms
- 1 large white onion, sliced
- 1 teaspoon Herbes de Provence (or dried thyme or rosemary, or a mix of both)
- ¼ teaspoon fine sea salt
- Freshly ground black pepper, to taste
- Minced dill, for serving
For the Tahini Sauce
- ¼ cup tahini
- 2 tablespoons fresh lemon juice (from about 1 lemon)
- 1 garlic clove, crushed
- ¼ teaspoon fine sea salt
- About ¼ cup filtered water
Instructions
- Cook the buckwheat: Heat the oil in a medium pot over medium heat. Add the buckwheat and stir to coat in oil. Toast until the grains smell nutty, about 3 minutes, stirring occasionally. Add the salt. Hover a lid over the pot and carefully add the boiling water (the water will sputter). Reduce the heat to low, cover the pot tightly with a lid, and cook until all the water is absorbed – about 20 minutes. Turn the heat off and let the pot stand covered for 10 minutes more (do not stir).
- Meanwhile, cook the mushrooms: Heat the oil in a large non-stick skillet over medium heat. Add the mushrooms, onion, Herbes de Provence, salt, and pepper. Cook until the vegetables are soft and golden brown, stirring occasionally, 12 to 14 minutes.
- Meanwhile, make the dressing: In a bowl, combine the tahini, lemon juice, garlic, salt, and 2 tablespoons of water. Whisk until smooth – it may seem lumpy at first, but keep whisking and it’ll come together. Add more water if needed to achieve a pourable consistency. Taste and adjust the seasonings, if needed.
- To serve, divide the buckwheat among 4 bowls. Top with the mushroom mixture, drizzle with the sauce, and sprinkle with dill.
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 360
- Fiber: 6.9 g
- Protein: 9.9 g
Keywords: buckwheat, kasha, mushrooms, tahini, vegan
