Roasted Buckwheat with Sauteed Vegetables (Kasha)

Roasted Buckwheat with Sauteed Vegetables (Kasha) Recipe

Roasted buckwheat (kasha) is a staple starch in Eastern Europe. I serve it once in a while in place of rice or potatoes. I especially make it for the vegetarians in the house to provide a little variety to their diet. Buckwheat is very healthy, and has a nutty flavor and lentil-like texture.

This preparation in particular is reminiscent of a daal recipe that is served dry as opposed to soupy. If you've never had buckwheat before, it's certainly worth a try!


Yields: 6 sesrving

2 cups roasted buckwheat
4 cups low-sodium vegetable broth
1 cup water, as needed
2 tablespoons unsalted butter
3 tablespoons canola oil
1 sprig thyme
1 yellow onion, chopped
2 cloves garlic, minced
2 teaspoons salt
1 cup carrot, sliced
2 zucchini, sliced
1/2 teaspoon sugar
3/4 teaspoon cumin powder
1/2 teaspoon turmeric powder
1 cup broccoli florets and stems
1 cup green beans
2 tablespoons sun-dried tomatoes in olive oil, chopped
1 tablespoon lemon juice
2 tablespoons golden raisins
1 teabag Earl Grey Tea
2 tablespoons cilantro
1/4 teaspoon black pepper
1 teaspoon garlic chives, finely snipped, I kept the garlic chive flowers for garnish


For the raisins: Make a cup of Earl Grey tea. Soak the raisins in the hot cup of tea and let them sit for at least 20 minutes, then strain and reserve the raisins. Discard the liquid.

For the roasted buckwheat: Wash the roasted buckwheat thoroughly. In a deep saucepan, heat about 1 tablespoon of oil. Add the sprig of thyme and 1/2 teaspoon of garlic; saute until light golden. Add the chopped onions and fry them, stirring frequently to prevent the onion from burning. As soon as the onion is golden brown, add the roasted buckwheat. The oil should coat all the grains. Add the vegetable broth and stir constantly. Bring to a boil, cover the pan with a lid and lower the heat to medium-low for about 10 minutes. Season with 3/4 teaspoon of salt. Check the liquid and periodically add 1/4 cup of water when all the liquid is absorbed. Let simmer for another 10-15 minutes.

For the zucchini and broccoli: Blanch the zucchini in about a quart of salted boiling water. Cook for about 2 minutes. Add the broccoli. Cook for another 2 minutes. Drain and immediately transfer the greens into a cold water bath. Pat dry on a towel. Cut the broccoli florets into small bite-sized pieces.

For the green beans: In another pan, heat 1 tablespoon of oil. Add the minced cloves of garlic and cook until golden. Raise the heat to the highest setting, add the chopped green beans and stir for about 5-7 minutes until the color changes and becomes translucent. Add 1/2 teaspoon of salt. Transfer all the beans to a plate. Set aside.

For the carrots: Heat the remaining oil. When the oil is hot, add the remaining garlic. As the garlic becomes slightly golden, add the sliced carrots. When the color is translucent, add sugar, cumin and turmeric. Cook for 1-2 minutes. Add about 1/4 cup of water. Cook over low heat. When all the liquid is evaporated (the carrots should be fork tender), season with salt.

Assembly time: Remove and discard the sprig of thyme. When the roasted buckwheat is cooked, add the carrots, green beans, zucchini, broccoli, sun-dried tomatoes, raisins, chives, butter and cilantro. Toss using 2 spatulas positioned on either side of the pan to prevent the food from sticking to the bottom. Cook for another minute. Turn off the heat. Adjust seasoning with salt and pepper. Toss well. Drizzle with the lemon juice. Let it sit for about 5 minutes. Garnish with the garlic chive flowers.

Serve warm as a side dish with fish or any white meat such as roasted cornish hen.

Bon appétit!


I get roasted buckwheat from my local market. You can also get it online.

I also make a lot of gluten-free baking with buckwheat by grinding (non-roasted) buckwheat and use it the say as any regular flour.

You can make a vegan version by substituting the butter with vegetable margarine or some oil.

Just as when I make risotto, coating each grain in oil prevents them from sticking to one another.

I get the garlic chives from my herb garden. It's so prolific this season. I just need to water it often. You can also use regular chives.

Published By: Jacqueline Pham on September 20, 2009.


I've seen buckwheat flour, but I didn't know that you could buy it like this. I'll have to try it!
[ Posted at 4:58 PM on 9/20/09 | Reply ]
[-] Foodie with Little Thyme! - Guest-cassie
This looks so wonderful to me. I love this kind of meal. Thanks for sharing.

cassie Website Link
[ Posted at 7:39 PM on 9/20/09 | Reply ]
Very interesting recipe. Love how colorful it is too!

veron Website Link
[ Posted at 8:11 PM on 9/20/09 | Reply ]

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