- prep 10 min cook 35 min
- serves 4
- 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
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.
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
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