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Saturday, September 28, 2024

Discover Kasha: A Delicious Alternative to Quinoa


Buckwheat, Porridge, Groats, Diet

I've rediscovered kasha. Have you ever tasted it? 

I remember my mom making kasha when I was younger, but somewhere along the way, I have forgotten all about it in the last few years. This week however, as I prepared one of my grandmother's family recipes for an upcoming Jewish holiday, the recipe called for kasha and I rediscovered it!


Bag of Kasha buckwheat on an apple tablecloth
Got this at my local supermarket 


It was easy enough to find in my local supermarket.

I like the "coarse groats" as opposed to the "whole groats and " It is a little lighter. I also like it cooked in a tasty vegetable broth, not water. It is a game changer for me.  I'm inspired to start making this healthy side dish again. I was actually blown away by how delicious the kasha tasted!

Groats, Meal, Herbs, Food, Vegetarian

Kasha is a ancient grain-like ingredient (it's not really a grain) that has been a staple in various cultures for centuries, and today, it’s making a comeback, especially among those seeking additional gluten-free options.

The Origins of Kasha

Kasha has roots in Eastern Europe and Asia, with buckwheat (kasha) being cultivated for thousands of years. Despite its name, buckwheat is not related to wheat and is completely gluten-free. The term "kasha" specifically refers to the toasted groats of buckwheat, which have a rich, nutty flavor. 

What is Kasha?

Kasha is made from whole buckwheat grains that have been roasted, giving them a distinctive flavor and aroma. The groats can be found in various forms, including whole groats, coarse groats, fine groats, crushed, or as flour. You may have heard of "buckwheat pancakes." which are made from buckwheat flour.  Its unique taste and texture make it a fantastic substitute for grains such as rice or quinoa, and it can serve as an excellent base for both savory and sweet dishes.


Free Wheat Gluten vector and picture

Why Kasha is Great for Gluten-Free Diets

As a pseudo cereal, kasha is actually a seed from the rhubarb plant and contains no gluten, making it safe for those with celiac disease or gluten sensitivity. Additionally, buckwheat is packed with nutrients, including protein, fiber, and essential amino acids, making it a healthy addition to any diet. It’s also high in antioxidants, particularly rutin, which may help support heart health.

How To Cook Kasha: Quick and Easy

Cooking kasha is quick and easy.

  1. Rinse: Rinse the kasha in a large fine mesh colander under cold water to remove any impurities. Drain well.
  2. Toast: For enhanced flavor, toast the wet kasha in a pre-heated dry skillet (with sides) for about five minutes until the kernels are dry and fragrant, stirring or shaking the skillet to prevent burning.
  3. Cook: For each cup of kasha, add 2 cups of boiling water or broth to the skillet. Reduce the heat to low, cover, and simmer for covered for about 10-15 minutes until the liquid is absorbed. ( I always use a good tasting vegetable broth- make sure it is boiling before you add it.)
  4. Fluff: Remove from heat and let it sit covered for a few minutes. Fluff with a fork before serving.

Delicious Ideas How to Use Kasha

kasha varnishkas in a yellow bowl, vegan, gluten-free
A delicious blend of cooked kasha, bowtie noodles, sautéed onions and mushrooms


  • Kasha Varnishkes - My favorite (Vegan and GF): Make a plant-based version of this traditional Eastern European dish with (GF) bowtie shaped pasta, cooked kasha, and sautéed mushrooms and onions.  See Recipe Here (link to recipe).

  • Mediterranean Kasha Tabooleh Salad: Combine cooked kasha with diced cucumbers, cherry tomatoes, red onion, Kalamata olives, and parsley. Dress with lemon juice, salt, and pepper for a refreshing and filling salad.

  • Kasha Breakfast Porridge: Serve warm kasha topped with almond milk, maple syrup, and sliced bananas or berries. Sprinkle with nuts, seeds, or cinnamon for added flavor and nutrition. Can also soak overnight in nut milk or water the same way you would make overnight oatmeal. 

    kasha porridge

    https://images.deepai.org/art-image/18d3d92bfad843bba7718909fe7e7a94/make-a-delicious-looking-bowl-of-buckwheat-ka_x3qQbfz.jpghttps://images.deepai.org/art-image/18d3d92bfad843bba7718909fe7e7a94/make-a-delicious-looking-bowl-of-buckwheat-ka_x3qQbfz.jpg

  • Kasha and Roasted Vegetable Bowl: Mix cooked kasha with roasted seasonal vegetables such as sweet potatoes, Brussels sprouts, and bell peppers. Drizzle with tahini or a balsamic glaze for a satisfying meal.

  • Kasha Stuffed Peppers: Combine cooked kasha with cooked vegetables or black beans, corn, diced tomatoes, and spices. Stuff the mixture into halved bell peppers and bake until tender for a colorful and nutritious dish.

  •  Kasha Pancakes or Muffins: Turn raw un-toasted kasha into flour in a spice grinder or coffee grinder. Blend kasha flour into a pancake batter with, plant-based milk, nut butter, and spices. Cook them up for a savory breakfast or snack, and serve with avocado or a dollop of vegan yogurt. (I'll be posting a recipe soon for buckwheat muffins and pancakes).

I was surprised how much I liked the kasha. I don't remember liking it as much when I was a kid or even a few years ago. I think it might have something to do with purchasing the coarse groats instead of the the whole groat. It cooked faster and taster lighter. Now I will have a new vegan gluten-free player on my team for sides dishes: Rice, quinoa, potatoes, and kasha!!

Groats and Rice

21 comments:

  1. Judee, great information, I had no knowledge about this food or how to prepare it. Thanks!

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    1. If you try it, try it with the kasha varnish recipe.

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  2. I have never had kasha but I will look for it. Thank you for this!

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    1. You are welcome. It certainly is a nutritious food.

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  3. I use buckwheat groats and they are very cool to work with. Many, many options. Happy cooking!

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    1. Yes, as I said I have been re-introduced after not using them for many years. I also want to tell you that since you made comment changes to your blog, it restricts me for commenting. It's the format and has happened on other blogs too.. BOO HOO.. I won't be able to comment on your blog as long as you don't allow anonymous ( which I always choose the options to fill in my info... Now it just say - NO option to sign int.

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  4. I have never heard of this, but it sounds delicious and versatile. I must ask my Jewish son-in-law if he's familiar with it. Thank you, Judee.

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    1. If his family has an Eastern European background, I'm sure he will know.

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  5. I have used them quite often before, but I prefer regular buckwheat.

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    1. I'm not sure that I know the difference- what is regular as opposed to toasted buckwheat?

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  6. I've just bought buckwheat flour. I've used regular buckwheat a few times but I've never heard the term kasha before. Are you safe from the storms?
    Tandy | Lavender and Lime https://tandysinclair.com

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    1. Hi Tandy, the word Kasha for buckwheat is very commonly used here. It's a Russian word for groats or porridge - probably popularized by Jewish immigrants from Russia. I'm still in Pennsylvania so we did not get the storm and our place in Miami just had high winds. I do have cousins that were in danger areas and have no water or electric and have severe flooding.

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  7. The only time I have ever heard of Kasha was on an episode of Seinfeld, so that goes back years. I don’t know that I would like these because I’m not a fan of buckwheat, but I do like stuffed peppers and not being vegetarian, I’ll bet these would mix nicely with the ground beef and seasonings that I use to make them more nutritious.

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  8. This was a great read! I love how you rediscovered kasha and shared all the ways to cook it. It sounds so tasty and healthy!

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  9. Oh I love buckwheat - perhaps, my favourite grain (well, I'm aware they are not). We eat eat at least a few times a month, so new ideas are always welcome!

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  10. I don't think i've ever had kasha but it sounds good. I do remember many moons ago my flatmate used to make a buckwheat porridge tho! That was... interesting..
    cheers
    sherry

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  11. Thank you for the interesting information! I knew buckwheat but its grains roasted is new to me and sounds really tasty. The recipes look really delicious.
    Wishing you happy and safe autumn days!

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  12. Wow, there are so many great ways to incorporate kasha into your dishes! I love tabooleh salad, so I'll have to give this a try. Thanks for sharing!

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  13. I don't think I've ever tasted Kasha. Sounds good. I think I'd like the Mediterranean salad with it. Happy autumn days to you.

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  14. It seems like I'm not the only one unfamiliar with Kasha. Thanks for all the information.

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  15. I don't think I have had kasha in years!

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Your comments are appreciated. I love knowing who is stopping by to read my posts! Have a great day.