This kasha recipe (roasted buckwheat) has been my go-to porridge daily for the last two months. It’s perfect for people who don’t enjoy oatmeal but want the benefits of whole grains in the morning.
Buckwheat is loaded with fibre, iron and amino acids. It’s considered a sustainable crop, and it grows locally in here in Canada! It’s also speedy to prepare, less than 10 minutes on the stovetop. Are you sold yet?
Why Kasha?
Kasha is a nutritious and versatile grain that is high in fiber, protein, and minerals. It is also low in fat and calories, making it a great choice for those looking to maintain a healthy diet. Kasha is also a great source of complex carbohydrates, which can help to provide sustained energy throughout the day. Additionally, kasha is gluten-free, making it a great option for those with gluten sensitivities.
Origins of Kasha
Kasha is buckwheat groats toasted for a nuttier flavour. It’s a popular dish originating from Russia and Eastern Europe, and it is often enjoyed in savoury preparations.
Kasha dates back to ancient Russia. While “kasha” generally refers to any porridge made from grains (buckwheat, barley, oats, or millet), buckwheat is the most common. Buckwheat is believed to have been cultivated in Asia over 4,000 years ago, where it later spread to Europe, including Russia.
Watch me make this recipe on Instagram:
Sustainability of buckwheat
Buckwheat is generally considered a sustainable crop because it’s water efficient and thrives even in poor soil conditions. It’s also a nitrogen-fixing crop, which can improve soil nitrogen levels naturally, reducing the need for synthetic fertilizers.
It can also grow in a variety of climates. Here in Montreal, Canada, it’s grown locally, which makes it suitable for locavores, too.
Buckwheat is a highly nutritious grain rich in protein, fibre, vitamins, and minerals. When we’re thinking about the best sustainability, we should also consider the crop’s nutritional benefits in relation to its environmental impact. In this case, buckwheat, like many whole grains, is a win-win.
If you make this recipe, you must try pairing it with my Mouthwatering Roasted Maple Pecans which make the perfect porridge toppers.
Game Changing Kasha (Roasted Buckwheat) Porridge
Ingredients
Kasha porridge
- 1 cup dry kasha (roasted buckwheat)
- 1 1/2 cups water
- 1 tsp ground cinnamon
- 1 tsp ground ginger
- 1/4 tsp salt
Toppings
- 1 cup plant milk of choice
- handful roasted nuts optional
- handful fresh fruit optional
- sprinkle hemp seeds optional
- sprinkle ground flax optional
- sprinkle cocao nibs optional
- plant based yoghurt optional
Instructions
- Rinse and drain kasha. In a medium pot, combine all ingredients, bring to a simmer, then lower the heat and cover. Let it simmer on low for about 10 minutes. If it appears too dry, add a touch of water.
- To serve: Pour a generous helping of warm milk and a drizzle of maple syrup on your cooked kasha.
- Top with fresh fruit, nuts and cocoa nibs. I highly recommend you add the maple pecans mentioned above.
