Kasha with Mushrooms and Onions
Inspired by techniques from NYT Cooking.
Egg-coated roasted buckwheat simmered in stock and folded with golden onions and mushrooms.
Always check the labels of the products you use.
Method
- 1
Brown. Heat the oil and butter in the frying pan and cook the onion and mushrooms over medium heat 10-12 min until golden; set aside.
- 2
Coat. Stir the groats with the egg white in the bowl until every grain is coated.
- 3
Dry. Tip into the dry saucepan over medium heat and stir 2-3 min until the grains separate and look dry, with no wet egg left.
- 4
Simmer. Add the stock, thyme, salt and pepper, bring to the boil, cover and cook on the lowest heat 10-15 min until the liquid is absorbed.
- 5
Steam. Off the heat, lay the towel under the lid and leave 10 min.
- 6
Finish. Fluff with a fork, fold in the onions and mushrooms and scatter with parsley.
Storage
Keep covered in the fridge for up to 3 days. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Source of protein: 3.6 g protein per 100 kcal, about 14% of energy (needs ≥ 12%)
- Low sugars: 2.7 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 2.4 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 159 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- large frying pan
- medium saucepan with tight lid
- bowl
- wooden spoon
- clean tea towel
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 241 kcal |
| Protein | 8.7 g |
| Carbohydrate | 37.3 g |
| of which sugars | 4.3 g |
| of which free sugars | 0 g |
| Fat | 8.2 g |
| of which saturates | 2.6 g |
| Fibre | 5.7 g |
| Salt | 1.45 g |
Protein per 100 kcal
3.6 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
