Buckwheat kasha is a gluten-free grain that can be used in place of rice or pasta. It is high in fiber, protein, and complex carbohydrates, and can be cooked and served as a hot breakfast cereal or used in baking and cooking. Raw buckwheat kernels can be roasted at home and ground into flour.
Buckwheat kasha is a whole buckwheat grain, or hulled seed, that has usually been toasted. Traditionally, groats, or kasha, are cooked with water and served as a hot breakfast cereal or porridge. Kasha is also used in baking and cooking and can be used in place of rice or pasta. Buckwheat kasha is gluten-free, making it a safe alternative for those with wheat or gluten allergies as long as it hasn’t been blended with other ingredients. Purchased buckwheat kasha can also be ground in a coffee grinder or coffee grinder to make fresh buckwheat flour.
Native to Northern Europe and Asia since at least the 13th century, buckwheat only expanded to the United States in the 17th century. While many people believe it is a grain and used as such, buckwheat kasha is actually related to rhubarb and sorrel. The buckwheat plant is a herb and the triangular fruit seeds, or groats, are hulled and roasted to create what is known as kasha. Buckwheat kasha is high in fiber, protein and complex carbohydrates. Just 1 cup (250 mL) of cooked kasha provides 5.6 grams of protein and 4.5 grams of fiber.
Buckwheat kasha is simple to cook and expands to double its original size when cooked. It is cooked by adding one part kasha to two parts boiling water and simmering it until the water is absorbed and the buckwheat is tender. Cooked kasha is served hot with fruit, milk or honey as a porridge or seasoned with herbs and spices instead of rice. It can also be refrigerated for later use in soup, stew, chili, and baked goods like cakes and muffins, adding flavor and texture to the dish. Cooked kasha can be made into a pudding similar to rice pudding or shaped into balls or patties for meatballs and veggie burgers.
Raw buckwheat kernels can be roasted at home in a pan over low heat rather than buying factory-roasted kasha. Raw kasha can be ground into buckwheat flour at home and used to make buckwheat pancakes, waffles, muffins, scones, crepes, and other gluten-free products. Freshly ground kasha should be used as soon as possible but can be kept in the fridge or freezer for up to two months. Raw kasha and groats also need to be kept in the refrigerator or freezer before cooking to maintain freshness, and can be kept for up to six months.
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