Articles & Recipes

Kasha with Spring Vegetables

March 18, 2019

With its assortment of tender spring vegetables, this quick-to-the-table side dish is perfect any day of the week ~ it also makes a great vegetarian lunch and a fabulous addition to any feast!

Ingredients Makes 6 servings

2 cups reduced-sodium ready-to-use vegetable or chicken broth 500 mL
1 large egg, beaten lightly 1
1 cup whole kasha (toasted buckwheat groats) 250 mL
3 tsp extra virgin olive oil, divided 15 mL
2 cloves garlic, minced 2
1 red bell pepper, chopped 1
1 cup chopped onion 250 mL
1 zucchini, cut into 1⁄4-inch (0.5 cm) dice 1
1 cup fresh or thawed frozen corn kernels 250 mL
1⁄4 tsp fine sea salt 1 mL
Nonfat plain yogurt (optional)


  1. In a medium saucepan, bring broth to a boil over medium-high heat.
  2. Meanwhile, in a small bowl, combine egg and kasha.
  3. In a large, deep skillet, heat 1 tsp (5 mL) of the oil over medium heat. Add kasha mixture and cook, stirring to separate the grains, for 2 to 4 minutes or until golden. Remove from heat and gradually stir in broth. Reduce heat, cover tightly and simmer for 12 to 15 minutes or until liquid is absorbed.
  4. Meanwhile, in a large skillet, heat the remaining oil over medium-high heat. Add garlic, red pepper and onion; cook, stirring, for 6 to 8 minutes or until softened. Add zucchini, corn and salt; cook, stirring, for 3 minutes or until zucchini is slightly softened.
  5. Stir vegetable mixture into kasha mixture. Serve warm, with yogurt on the side, if desired.


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