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Kasha Chili

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.
Ingredients
 
1 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
Kasha ChiliIn 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