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Nutritional Info
  • Amount Per Serving
  • Calories: 147.2
  • Total Fat: 4.4 g
  • Cholesterol: 1.3 mg
  • Sodium: 799.5 mg
  • Total Carbs: 19.6 g
  • Dietary Fiber: 3.0 g
  • Protein: 8.8 g

View full nutritional breakdown of Quick Kasha Pilaf calories by ingredient
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Quick Kasha Pilaf


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Introduction

Kasha (roasted buckwheat) is a whole grain with an appealing, nutty flavor. Look for it in the international section of your supermarket or a whole foods store.

Printed with permission from the American Institute for Cancer Research
Kasha (roasted buckwheat) is a whole grain with an appealing, nutty flavor. Look for it in the international section of your supermarket or a whole foods store.

Printed with permission from the American Institute for Cancer Research


Ingredients

    1 small carrot, sliced 1 small onion, cut in 8 pieces 1/2 celery rib, sliced 2 tsp. olive oil 1/2 cup kasha (buckwheat groats) 2 cups fat free reduced sodium chicken or vegetable broth Salt and pepper to taste

Directions

1. In food processor, pulse carrot, onion and celery until finely chopped.

2. Heat oil over medium-high heat in large, heavy saucepan or small Dutch oven. Stir in chopped vegetables. Sauté until soft, 4 minutes, stirring occasionally.

3. Mix kasha into sautéed vegetables. Stir until kasha is fragrant and looks slightly darker in color, 1-2 minutes.

4. Pour in broth. Cover pot tightly. When liquid boils, reduce heat and simmer until liquid is absorbed, about 10 minutes.

5. Turn off heat and let pilaf sit 5 minutes. Fluff pilaf with fork. Add salt and pepper as desired and serve.

Makes 4 servings.

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer and educates the public about the results.





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  • 1 of 1 people found this review helpful
    I have never used Kasha, but I am curious and I want to give this recipe a try! Thanks! :-) - 3/21/08

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  • This is a very good recipe,but you only need one cup of broth. I find that using the same method as cooking rice works best with kasha. I also added some garlic minced and a couple of sliced mushrooms to mine as well as a half cup of cooked whole wheat pasta and some fresh parsley,amazing!! - 5/20/13

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  • My pilaf came out watery and mushy. Next time I will use less broth. I still like the idea of toasting it first with egg...comes out delicious with fluffy kernels of goodness. - 1/21/11

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  • when cooking kasha it is always best to mix it with a well beaten egg or two beaten whites before adding to pan and to warm until dry before adding the liquid. Enriches the sweet, nutty taste of the kernals. - 3/22/09

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