Buckwheat Kasha Recipe with Mushrooms and Onions (2024)

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Buckwheat Kasha Recipe with Sautéed Mushrooms, Onions, and Peas, drizzled with truffle oil for a touch of decadence.This naturally gluten-free side dish is ready in 20 minutes, and it is super healthy thanks to the nutrients in the buckwheat groats.

Buckwheat Kasha Recipe with Mushrooms and Onions (1)
Jump to:
  • What is buckwheat?
  • What does buckwheat taste like?
  • What is kasha?
  • How do you eat buckwheat kasha?
  • Where do you buy buckwheat?
  • How do you cook buckwheat kasha?
  • How to make buckwheat not mushy
  • What makes this the best darn kasha recipe you'll ever eat??
  • More Buckwheat Recipes
  • Buckwheat Kasha with Mushrooms and Onions - 20 Minute Side Dish
  • Reviews

What is buckwheat?

Despite its name, buckwheat is not related to wheat at all and is not actually a grain. Buckwheat is actually a seed (just like quinoa). However it looks, feels, and tastes like a grain, which makes it an excellent choice for those who can't eat wheat or gluten.

Buckwheat groats are the individual little pieces of buckwheat.

Because buckwheat is a seed, it is extremely healthy. It is packed with nutrients.

Buckwheat is a very popular ingredient in Russian and Eastern European cooking because it is so nutritious, readily available, and pretty inexpensive.

Buckwheat Kasha Recipe with Mushrooms and Onions (2)

What does buckwheat taste like?

Buckwheat has such a nice, earthy taste and a great texture.I find buckwheat to be tastier than both quinoa and rice. It is soft but it still has a bite, and it's not as "gritty" as quinoa.

Buckwheat Kasha Recipe with Mushrooms and Onions (3)

What is kasha?

In the Russian language, the word "kasha" means any kind of grains or grain-like ingredients cooked in water or milk. Cooked buckwheat? Kasha. Rice porridge? Kasha. Oatmeal? Kasha. Cream of wheat? Kasha. You get the idea.

In the US though, "kasha" specifically refers to kasha made from buckwheat groats.

Buckwheat Kasha Recipe with Mushrooms and Onions (4)

Related recipe:Buckwheat Tea

How do you eat buckwheat kasha?

Buckwheat kasha is typically served as a side dish in Ukraine. It is usually served with the "second course" of dinner alongside some meat. Of course, buckwheat kasha can also be eaten for breakfast if you cook it in milk and add a little sugar to it (see my buckwheat breakfast bowls)

You can also make the traditional Jewish dish called Varnishkes with cooked buckwheat. It is just bow tie pasta with buckwheat, but somehow it tastesso good.

Where do you buy buckwheat?

Buckwheat is pretty easy to find in the US, however I recommend using a Russian brand of buckwheat to prevent mushiness (more on that below!). Here are your options for where to buy buckwheat:

  • Eastern European store. Any Polish or Russian grocery store will have buckwheat, and you will find the best prices there. Don't be afraid to pick up a package that doesn't have any English writing on it - you can always find directions for how to cook it online!
  • Whole Foods typically has it in their bulk bins. Please note, I always found the Whole Foods kasha to get a little mushy when it cooks.
  • Large grocery chains all over the US. Most large grocery chains have buckwheat. Bob's Red Mill is a popular brand that is in most stores, but I also find that one to be a little mushy
  • Order online on Amazon. Here are two brands of buckwheat that I have tried and are not mushy: Uvelka Buckwheat and Russkoe Pole Buckwheat

For this recipe, make sure you get whole groats instead of crushed/ground buckwheat. You want the groats to look like tiny pyramids instead of being all broken up.

How do you cook buckwheat kasha?

The most traditional way is to cook kasha in water with a bit of salt. It only takes about 10 minutes to cook. And while itdoes taste good like that, I do find it a little boring after a while. It's like eating white rice. It'sgood but after a while you want to switch things up and make yellow rice, or rice with peas in it, or fried rice.

So this is where my spruced up kasha recipe comes in! I like to cook buckwheat in a flavorful vegetable stock (or chicken stock, if you don't need to keep it vegetarian). This means that the buckwheat groats absorb all the delicious flavor of the veggie stock while they cook and it makes for a much better tasting kasha.

Side note: kasha can actually be prepared by soaking it in water overnight - it doesn't need to be cooked. But since I want to serve this kasha recipe warm, I choose to cook the buckwheat groats in vegetable stock.

Buckwheat Kasha Recipe with Mushrooms and Onions (5)

How to make buckwheat not mushy

Sometimes, buckwheat ends up being too mushy when it is cooked. I really prefer buckwheat that holds its shape and stays as individual little pieces. The only way I can make buckwheat that is not mushy is by using a Russian brand of buckwheat. Bob's Red Mill and all other US brands of buckwheat end up mushy. Here are two Russian brands that I've used where the buckwheat does not end up mushy: Russkoe Pole Buckwheat and Uvelka Buckwheat.

The other important step to making sure buckwheat is not mushy is not overcooking it. It cooksfast and as soon as it is fully cooked, it should be removed from heat and any extra liquid needs to be drained, otherwise it will get absorbed by the buckwheat and will fall apart.

In my experience, toasting the buckwheat doesnot prevent it from getting mushy. It gives it a nice toasted flavor, but doesn't help with the mushiness. So please, go ahead and give Russian buckwheat a try and see if it makes a difference!

What makes this the best darn kasha recipe you'll ever eat??

Well, I already mentioned above that I cook the buckwheat in a flavorful vegetable stock to give it extra flavor. Here is a good tutorial about how to make easy vegetable stock from scraps of veggies.

For this recipe I also saute some mushrooms and onions to add to the buckwheat kasha, and add some peas to the dish for a pop of color, flavor, texture, and nutrients.

But wait, it gets BETTER.

When everything is cook and mixed together, I add a generous drizzle of truffle-infused olive oil. The truffle oil gives it thatextra ''OH MY GOSH WHAT IS IN HERE THAT IS SO GOOD" flavor.

I love adding truffle oil to recipes that contain mushrooms, it really enhances all the flavors in the recipe and makes it absolutely irresistible. Yes, I know it's just a side dish that we're talking about here, but trust me, truffle oil makes it so good.

I am obsessed with truffle oil and truffle salt, as you can see from some of my other recipes: Creamy Feta with Truffled Mushrooms Appetizer, Roasted Parmesan Truffle Potato Wedges, Roasted Shish*to Peppers with Truffle Mayo.

You can find truffle-infused olive oil in most grocery stores in the oil or gourmet foods aisle, or you can buy it on Amazon here. This set of truffle oils is really nice and gives you a sampling of 3 different kinds of truffle-infused olive oils.

This buckwheat side dish is very healthy - low in fatbuthigh in protein, fiber, potassium, selenium, and other nutrients. And of course, it's gluten free, since buckwheat is not related to wheat (as I mentioned above).

You can serve this buckwheat kasha with grilled chicken or steak, or just pile a bunch on your plate and have a large portion as your dinner.

More Buckwheat Recipes

Buckwheat Kasha Recipe with Mushrooms and Onions (6)

Buckwheat Bowls with Roasted Vegetables and Tahini Sauce

Buckwheat Kasha Recipe with Mushrooms and Onions (7)

Vegan Buckwheat Bowls with Kale and Chickpeas

Buckwheat Kasha Recipe with Mushrooms and Onions (8)

Varnishkes Recipe (Bow Tie Pasta with Buckwheat Kasha)

If you enjoyed this recipe, please leave me a comment below and let me know! And don't forget to leave a rating in the recipe card and share this recipe on Facebook and Pinterest. 🙂

Buckwheat Kasha Recipe with Mushrooms and Onions (9)

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4.42 from 36 votes

Buckwheat Kasha with Mushrooms and Onions - 20 Minute Side Dish

Buckwheat Kasha with Sauteed Mushrooms, Onions, and Peas, drizzled with truffle oil for a touch of decadence. This naturally gluten-free side dish is ready in 20 minutes, and it is super healthy thanks to the nutrients in the buckwheat groats.

Prep Time5 minutes mins

Cook Time15 minutes mins

Total Time20 minutes mins

Course: Dinner, Side Dish

Cuisine: American, Eastern European

Servings: 4

Author: Kate

Ingredients

  • 1 cup uncooked buckwheat
  • 2 cups vegetable or chicken broth for cooking the buckwheat - (or use water)
  • 2 tablespoons olive oil
  • 1 yellow onion - , thinly sliced
  • 10 oz baby bella mushrooms - , cleaned and sliced or quartered
  • 1 cup frozen or fresh peas - (no need to thaw if using frozen)
  • 3 tablespoons chopped parsley leaves
  • 1 tablespoon truffle-infused olive oil
  • Salt & pepper to taste

Instructions

  • Combine uncooked buckwheat and vegetable broth (or water) in a medium pot. Season with a pinch of salt and pepper, if the broth is sodium-free. Bring to a boil, cover, and reduce heat. Cook for about 10 minutes, or until the buckwheat is tender. Drain off extra liquid if there is still liquid remaining.

    While the buckwheat is cooking, prepare the rest of the dish.

  • In a large skillet, heat 2 tablespoons of olive oil over medium heat and add the sliced onion. Sauté for 5 minutes, or until the onion starts to soften and turn golden brown.Add the mushrooms, and sauté for 5 minutes, or until the mushrooms start to sweat in the skillet.

  • When the mushrooms start releasing juices, add the frozen (or fresh) peas, and sauté for 3 minutes until they are heated through. Season with salt and freshly ground pepper to taste.

  • Add the cooked buckwheat and the chopped parsley to the skillet, and mix well over medium heat to combine all the flavors.Turn off from heat, and drizzle with truffle oil. Taste it to see if you need to add more salt. Serve warm.

Notes

I recommend using Russian buckwheat groats instead of Bob's Red Mill or other US brands to make sure the buckwheat isn't mushy. Also, keep an eye on it to not overcook it, and drain any extra liquid right away!

Nutrition

Calories: 294kcal (15%) | Carbohydrates: 5g (2%) | Protein: 2g (4%) | Fat: 7g (11%) | Sodium: 5mg | Potassium: 357mg (10%) | Sugar: 2g (2%) | Vitamin C: 2.1mg (3%) | Calcium: 19mg (2%) | Iron: 0.3mg (2%)

The nutritional information displayed is an estimate and not to be used as dietary or nutritional advice. Consult a nutritionist or dietician for nutritional info based on the exact ingredients you use.

Buckwheat Kasha Recipe with Mushrooms and Onions (2024)

FAQs

How do you cook buckwheat so it doesn't go mushy? ›

Place 2 cups of water in a medium heavy bottomed sauce pan, and bring to boil. Add salt. Add buckwheat groats, cover tightly, bring to strong boil again, reduce the heat to low. Simmer covered (without opening the lid) for 10 minutes.

What is the difference between buckwheat groats and buckwheat kasha? ›

Kasha is simply buckwheat groats that have been roasted (or toasted) while Raw Buckwheat Groats are groats that have not been subjected to a thermal process. You can always tell the difference between both types by the color and the aroma. Kasha is a much darker reddish-brown color and has a strong - roasted flavor.

Should you rinse kasha before cooking? ›

A: No, it's not necessary. You can rinse it if you prefer. but whether it's kasha, whole groats, or our delicious.

What makes buckwheat taste better? ›

Toast in a dry frying pan for 2-3 mins until nutty and fragrant (this adds a roasted flavour to the buckwheat, but you don't have to toast it). Simmer in boiling water for 5-10 mins until the grains are tender but still have a little bite. Drain well.

What happens if you don't rinse buckwheat? ›

Many recipes suggest rinsing the buckwheat, either before or after cooking. However, from extensive testing I have discovered this is not necessary so long as you cook the buckwheat in lots of freshly boiled water.

Why did my buckwheat turn to mush? ›

Other mush-making culprits might be cooking it in too much water, or simply overcooking it: “Keep an eye on it, and keep tasting,” Timoshkina says.

Why do Russians like buckwheat so much? ›

Historical reason. Traditional diets are largely dictated by which food can be grown in a region. Russia has a very short, cool growing season and buckwheat can produce a Buckwheat grows quickly and can produce crop in the short Russian summer.

Is buckwheat better for you than oatmeal? ›

Nutrition: Both are healthy in different ways, though buckwheat contains more fiber, and less fat than oatmeal. While they are both naturally gluten-free, oats are often processed in facilities that process wheat leading to potential cross-contamination.

Is it OK to eat buckwheat everyday? ›

Eating buckwheat regularly can lower bad cholesterol. According to a 2005 study, buckwheat trypsin enzyme has antimicrobial, antibacterial effects and could protect against diabetes, hypertension and tumors!

Is kasha healthier than rice? ›

Buckwheat has a high mineral and antioxidant content, resulting in several health benefits. Buckwheat contains more protein than rice and has higher essential amino acids, including lysine and arginine (essential for children). Buckwheat is gluten-free, hence safe for people with a gluten allergy or celiac disease.

Is kasha anti inflammatory? ›

Buckwheat contains phytochemicals, rutin and quercetin, which have antioxidant effects and reduce inflammation.

How do Russians eat kasha? ›

For breakfast, kasha is eaten either with butter, milk, fruit, or jam. For lunch, you can prepare it with a variety of vegetables and/or meats.

What flavors go well with buckwheat? ›

Even creamed buckwheat batters will benefit when whipped eggs are folded into the batter or leavened with baking powder. Earthy flavors and robust ingredients go hand in hand so it's no surprise that the assertively earthy notes of buckwheat pair well with walnuts, coffee, chocolate, honey and strong spices.

What are the pros and cons of buckwheat? ›

Buckwheat contains a decent amount of fiber and plant compounds with antioxidant properties which may help support heart health and reduce blood sugar. It may cause allergic reactions in some people. Buckwheat belongs to a group of foods commonly called pseudocereals.

What is the healthiest way to eat buckwheat? ›

Here are a few easy ways to incorporate buckwheat into your diet:
  1. Replace all-purpose flour with a buckwheat version to add more fiber and other nutrients to your breakfast pancakes.
  2. Combine buckwheat with bananas, cinnamon, and eggs to create healthy muffins.
  3. Make porridge with buckwheat groats.
Sep 14, 2022

Should you soak buckwheat before cooking? ›

Often simplest preparation is best. I cup of raw buckwheat will yield about 4 cups of cooked buckwheat. I like to soak raw buckwheat groats before cooking. It reduces the cooking time substantially, making it totally doable on busy mornings.

Why do you soak buckwheat? ›

Soaking also soften's the hard-to-digest fibres and starches that often irritate our gut lining. No more tummy pains or uncomfortable bloat! The evening before making my granola, I place the buckwheat groats in a bowl and cover them with clean, filtered water.

Do you put buckwheat in boiling water? ›

To cook buckwheat groats fill a pot with three to four times more water than the amount of groats you wish to cook. Bring the water to boil over high heat. Add in the groats adjust the heat so the pot remains at a gentle rolling boil until the buckwheat reaches the tenderness you want.

What is the ratio of buckwheat to water when cooking? ›

How to cook buckwheat. Place the toasted buckwheat in a pan with two parts water to one part buckwheat. Once boiling, reduce the heat and simmer for 10 - 12 minutes until tender, then drain off any excess liquid.

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