Kasha varnishkes are a classic Vegan Jewish dish from Russia and Eastern Europe made with bow-tie pasta and buckwheat groats. Buckwheat has a marvelous earthy flavor—and nine essential amino acids. Nothing can compare to the taste sensation of the crunchy kasha paired with sweet caramelized onions, sautéed mushrooms, and bowtie noodles.
1/2 cup coarse kasha buckwheat groats
1 1/2 cups bowtie pasta
2 TBSN extra-virgin olive oil
1 medium yellow onion, finely chopped
1 teaspoon garlic, minced
1/2 pound cremini mushrooms, thinly sliced
2 teaspoons chopped thyme
3 TBSN all-purpose flour
2 TBSN soy sauce
Fresh ground pepper
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Medium Large mixing bowl, small saucepan, sharp knife, mixing spoon, colander, measuring spoons, measuring cups
Prep: 5 min
Cook: 25 min. Ready: 30 min Serves: 4-6
1. In a small saucepan, bring 1 cup of the water to a boil. Add the kasha and 1/2 teaspoon salt, cover and cook over low heat until the water has been absorbed, about 10 minutes. Stir well, cover and set aside.
In a saucepan of boiling salted water, cook the bow-tie pasta until al dente. Drain, reserving 1/2 cup of the cooking water. Return the bow-ties to the saucepan.
Meanwhile, in a medium skillet, heat the olive oil. Add the onion, garlic, creminis and thyme and cook over high heat, stirring occasionally, until the onions are softened and caramelized, about 5 minutes.
Stir in the flour, then add the remaining 2 1/2 cups of water and the soy sauce and stir constantly until a smooth sauce forms. Simmer over moderate heat, stirring a few times, until thickened, about 3 minutes; season with salt and pepper.
Reheat the kasha, stirring in some of the reserved cooking water to loosen it. Stir the kasha into the bow-ties; spoon into bowls. Top with the mushroom gravy.
1 serving:
Calories: 345
Total Fat: 7.7g Saturated Fat: 1.0g Cholesterol: 49mg Sodium: 331mg Potassium: 256mg Total Carbohydrates: 59g Dietary Fiber: 4.6g Protein: 11.1g Sugars: 3g
Buckwheat groats contain high levels of antioxidants such as rutin and quercetin, which are protective against cancer, heart disease and free-radical damage. ... Buckwheat is also a source of plant-based protein (6 grams in a ¼ cup dry), but it's a standout because it contains all the essential amino acids. Buckwheat Protects Against Fatty Liver. ... Scientists found that sprouting the buckwheat increased the concentration ofrutin tenfold, and also increased quercitin, both of which are known for their anti-inflammatory effects.
Buckwheat has more protein than rice, wheat, millet or corn and is high in the essential amino acids lysine and arginine, in which major cereal crops are deficient. Its unique amino acid profile gives buckwheat the power to boost the protein value of beans and cereal grains eaten the same day.
earthier reds, like Pinot Noir or Nebbiolo, or fuller-bodied whites, like lightly oaked Chardonnay or Pinot Gris.