Kasha with Onions and Mushrooms

The addition of carrot juice and shiitake mushrooms, both antioxidant powerhouses, makes this a particularly healthy dish for blood pressure and the heart.

From Eat to Beat High Blood Pressure
Kasha with Onions and Mushrooms Kasha with Onions and Mushrooms

Quick look

  • prep 10 min    cook 35 min
  • serves 4

Ingredients

  • 1 tablespoon olive oil
  • 2 large onions, halved
  • and thinly sliced
  • 2 teaspoons sugar
  • 12 ounces shiitake mushrooms, stems discarded and caps thickly sliced
  • 1/2 teaspoon rubbed sage
  • 1/2 teaspoon pepper
  • 1 cup whole-grain kasha
  • 1 cup water
  • 3/4 cup carrot juice
  • Salt to taste

    How to make it  45 minutes

  • 1

    Heat oil in large skillet over medium-high heat. Add onions, sprinkle with sugar, and cook, stirring frequently, until onions are golden brown and tender, about 15 minutes.

  • 2

    Add mushrooms, sage, and pepper and cook, stirring frequently until mushrooms are tender, about 5 minutes.

  • 3

    Meanwhile, place kasha in medium skillet over medium heat and cook, stirring frequently, until lightly toasted, about 5 minutes.

  • 4

    Combine water, carrot juice, and salt in medium saucepan over medium heat and bring to boil. Add kasha, cover, and cook until tender, about 10 minutes. Fluff with a fork, then transfer to pan with onion mixture and toss together to combine.

Some More Ideas • This recipe works well for other grains as well. For example, choose 1 cup couscous and cook for 5 minutes in Step 4. Or choose brown rice and cook for 40 minutes in Step 2.

• Serve the kasha with roast salmon and sugar snap peas, with lemon sorbet for dessert.

Health Points Although buckwheat has the word “wheat” in its name, it is not wheat at all, but the grain-like fruit of a leafy plant related to rhubarb. Robust in flavor and texture, buckwheat cooks up like a wheat grain. And it contains plenty of cholesterol-lowering soluble fiber, along with protein, magnesium, and B vitamins.

The addition of carrot juice and shiitake mushrooms, both antioxidant powerhouses, makes this a particularly healthy dish for blood pressure and the heart.

Nutritional Information(per serving)

  • Calories: 260
  • Calories from Fat: 40
  • Fat: 5g
  • Saturated Fat: 1g
  • Sodium: 40mg
  • Carbs: 48g
  • Protein: 8g
  • Fiber: 7g

    Blood Pressure Nutrients 11mg Vitamin C, 105mg Magnesium, 382mg Potassium, 35mg Calcium