Quick Kasha Pilaf
- Number of Servings: 1
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
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.
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.
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
Member Reviews
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CD13947259
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