Recipes · Russian · Porridge
Buckwheat Kasha (Russian Buckwheat Porridge)
One serving has 350 kcal and 11 g protein, and at least a fifth of a woman's daily need of manganese (63%), copper (52%), magnesium (51%), phosphorus (39%), riboflavin (28%) and choline (27%). Ready in 32 minutes.
- Preparation: 5 min
- Cooking: 27 min
- Makes: 1 serving (256 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, egg
Ingredients
- 70 g Buckwheat groats (kasha)
- 150 g Water
- 10 g Butter, unsalted
- 1 g Salt
- 25 g Eggs, whole, raw
Method
- Rinse the buckwheat groats, then toast them in a dry pan over medium heat for 2-3 minutes until fragrant.
- Add the water and salt, bring to a boil, then cover and simmer on low heat for 12-15 minutes until the water is absorbed and the groats are tender.
- Meanwhile, hard-boil the egg, then cool, peel and chop it.
- Fluff the cooked kasha with a fork, stir in the butter, and top with the chopped egg.
- Serve hot as a simple side dish or light meal.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 350 kcal | 17% |
| Carbohydrates | 52.6 g | |
| Water | 176 mL | |
| Fiber | 7.2 g | 24% |
| Protein | 11.4 g | 24% |
| Tryptophan | 0.16 g | |
| Threonine | 0.46 g | |
| Isoleucine | 0.48 g | |
| Leucine | 0.8 g | |
| Lysine | 0.65 g | |
| Methionine | 0.2 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.5 g | |
| Tyrosine | 0.28 g | |
| Valine | 0.64 g | |
| Histidine | 0.27 g | |
| Fat | 12.4 g | |
| Monounsaturated | 3.8 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 6.2 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 115 mg | |
| Calcium | 33 mg | 3% |
| Copper | 0.47 mg | 52% |
| Iron | 2.2 mg | 12% |
| Magnesium | 159 mg | 51% |
| Manganese | 1.1 mg | 63% |
| Phosphorus | 275 mg | 39% |
| Potassium | 261 mg | 6% |
| Selenium | 13.7 µg | 25% |
| Sodium | 438 mg | |
| Zinc | 2 mg | 26% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 41.5 µg | 10% |
| Cobalamin (vitamin B12) | 0.24 µg | 10% |
| Choline | 113 mg | 27% |
| Vitamin A | 108 µg | 15% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 20.5 IU | 3% |
| Vitamin E | 0.49 mg | 3% |
| Vitamin K | 0.77 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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