Kasha with Mushrooms and Onions

Nutriscore Rating: 69/100

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.

Recipe Information

• Prep Time: 10 min
• Cook Time: 30 min
• Total Time: 40 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

10 items

• 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)

📝 Instructions

9 steps

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

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.

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.

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.

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.

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.

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.

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

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

Nutrition Facts

1 serving (260.7g)

Calories		152
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	4.2 g	21%
	Polyunsaturated Fat	0.0 g
Cholesterol		15 mg	5%
Sodium		254 mg	11%
Total Carbohydrate		15.4 g	6%
	Dietary Fiber	2.6 g	9%
	Total Sugars	2.6 g
Protein		3.4 g	7%
Vitamin D		0.2 mcg	1%
Calcium		28 mg	2%
Iron		0.8 mg	4%
Potassium		290 mg	6%

*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: 342 cal (53.2%%)

Protein: 52 cal (8.2%%)

Carbs: 247 cal (38.5%%)