October 01, 2016
Kasha Varnishkes
Recipe

Kasha Varnishkes

by Berkeley Wellness  |  

Kasha varnishkes is a Middle European dish of roasted buckwheat groats (kasha) and bow-tie noodles (varnishkes). Traditionally, a whole egg (in this recipe, just an egg white) is stirred into the kasha to coat the grains so they remain separate instead of cooking into a mush. Our version ups the flavor ante with lots of caramelized onions.

Makes 6 servings

Ingredients

1 tablespoon vegetable oil, such as olive or canola oil

2 medium onions, thinly sliced

1 cup kasha (roasted buckwheat groats)

1 large egg white

2 cups chicken broth, homemade or canned

½ teaspoon salt

½ teaspoon pepper

¼ teaspoon rosemary, minced

10 ounces bow-tie pasta

Directions

1. In a large nonstick skillet, heat the oil over medium-low heat. Add the onions and cook, stirring frequently, until the onions are golden brown and caramelized, about 25 minutes. Transfer the onions to a plate.

2. Meanwhile, in a medium bowl, stir together the kasha and egg white until the kasha is well coated. Add the kasha to the same skillet the onions were cooked in, and stir over medium-high heat until the grains look dry and separate, about 5 minutes.

3. Add the broth to the kasha along with the salt, pepper, and rosemary, and bring to a boil. Stir in the onions. Reduce to a simmer, cover and cook for 10 minutes. Uncover and stir the kasha. Cover and cook until the liquid has been absorbed and the kasha is tender but not mushy, 3 to 5 minutes.

4. Meanwhile, in a large pot of boiling water, cook the pasta according to package directions. Drain. Transfer to a large bowl, add the kasha and toss to combine.

Nutriton per serving: 224 calories, 3.2g total fat (0.5g saturated), 0mg cholesterol, 3g dietary fiber, 40g carbohydrate, 8g protein, 356mg sodium.

Good source of: folate, selenium, thiamin.

From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.