Roasted Buckwheat (Kasha) with Onions and Mushrooms

One of my lovely Nutrition clients provided me with this recipe. He talked about it in his appointment and I requested a copy and a image. So simple but so yummy.

Serves 4

This is a great accompaniment with fish and green vegetables


  • 150g roasted buckwheat groats
  • 1 medium egg
  • 450ml chicken stock or vegetable broth
  • 2 large onions
  • 3 tablespoon olive oil
  • 250g chestnut mushrooms
  • a small bunch of dill
  • a few sprigs of parsley, leaves picked
  • sea salt flakes
  • freshly ground black pepper


Beat the egg lightly in a bowl. Add the buckwheat and mix well.

Place a non-stick frying pan without any fat over a low heat, spread the buckwheat in pan and cook for about 3-4 minutes until all the groats are dry and separated.

Remove the buckwheat from the heat and transfer it to a small saucepan. Add the chicken stock or vegetable broth, bring to a boil, turn the heat down and simmer for about 15 minutes or until the buckwheat is soft and the stock has been absorbed. Place in a sieve to drain.

Halve the onions, peel and slice thinly.

Heat the oil in a large skillet or frying pan and cook the onions on a low heat for about 15 minutes or until they are very soft and deeply golden. Don’t forget to stir often and don’t let them catch. Add a small splash of water if the onions are catching.

Clean the mushrooms with kitchen paper and slice them thinly. When the onions are cooked, add the mushrooms and continue cooking until they release their juices and the juices then evaporate, about 5-7 minutes. Add sea salt and freshly ground black pepper to taste.

Place the buckwheat to the pan and stir well to mix. Continue to cook for a further 3 to 4 minutes.

Serve topped with the chopped dill and parsley.