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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.
Serves 8 

Kasha Chili

  • 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
  1. 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.

Nutrition Facts

Calories: 235

Total fat:  4g

Saturated fat: 1g

Cholesterol: 0mg

Sodium:  91mg

Carbohydrates: 39g

Fiber:  11g

Sugar: 2g

Protein:  14g