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Roasted kernels of buckwheat are also known as kasha. Buckwheat is rich in complex carbohydrates. It is unique in that it contains a full complement of amino acids, making it one of the best sources of protein in the plant kingdom. It is also high in flavonols, fiber, magnesium and other minerals.
Ingredients1 tablespoon olive oil
1 large onion, chopped
1 large red pepper or roasted red pepper, diced
1 teaspoon minced garlic
1 can (28 ounces) petite diced seasoned tomatoes*
5 cups fat-free chicken broth, divided
1 can (15 ounces) undrained great northern beans
1 can (15 ounces) drained black beans
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon Italian seasoning
1/3 cup buckwheat groats (Kasha)**
Salt and pepper to taste
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In a large soup pot, heat oil. Add onions and cook until translucent. Add peppers and garlic. Cook until tender. Add all remaining ingredients except kasha, salt and pepper. Bring to a boil and simmer for 20 minutes. Add kasha and continue cooking for 10 - 15 minutes or until kasha is tender. Add additional broth to thin to desired consistency. Season with salt and pepper to taste. Add extra chili powder if desired.* Choose Italian or Mexican seasoned tomatoes for more flavor.
** Pearled barley may be substituted for the buckwheat groats but cooking time would need to be increased.
Note: Cooked Italian sausage or ground beef could be added if desired.
Serves 8
Nutritional Information per serving
Calories 175
Fat., gm. 3
Protein, gm. 9
Carbs., gm. 28
Cholesterol, mg. 0
Fiber, gm 8.0
** Pearled barley may be substituted for the buckwheat groats but cooking time would need to be increased.
Note: Cooked Italian sausage or ground beef could be added if desired.
Serves 8
Nutritional Information per serving
Calories 175
Fat., gm. 3
Protein, gm. 9
Carbs., gm. 28
Cholesterol, mg. 0
Fiber, gm 8.0
