I recently had requests for more gluten-free recipes, so today, I am sharing one of my favorites. It is delicious, easy to make, very economical, and very healthy. (For more resources about gluten sensitivity and celiac disease, see the sources section below). Buckwheat is called a “pseudo-grain” and is considered one of the superfoods for its content of inflammation-lowering phytochemicals, antioxidants, high fiber content, and protein content. 

Contrary to its name, buckwheat does not contain wheat. (Other gluten-free grains include: Amaranth, Teff, Millett, Corn, Rice, Quinoa, and Sorghum). Oats are technically also gluten-free, but they can be tricky as they are often processed or stored in facilities where other grains are processed and can be exposed to gluten). Buckwheat was cultivated in China as early as 2600 BCE and became part of the European diet during the Middle Ages. Buckwheat is made into Japanese soba noodles, crackers, cookies, pancakes, or Kasha, which are toasted groats popular in Northern and Eastern Europe.

finished dish of buckwheat and mushrooms after cooking in the oven

Buckwheat Kasha with Mushrooms

Magda Born
This recipe is delicious, easy to make, very economical, and very healthy. It can be covered and refrigerated for a few days to be reheated and served later. 

Ingredients
  

  • 3 c Buckwheat
  • 1-2 Tbsp Butter or olive oil
  • 3+ c Chicken stock
  • 2 c Fresh mushrooms

OR

  • 1/2 c Dried mushrooms
  • 3 cloves Garlic
  • 1 Tbsp Dried oregano or marjoram (or fresh, if available)

Instructions
 

  • Preheat oven to 425F
  • Gather all of your ingredients, so they are ready when needed. 
    ingredients for the dish sitting on the counter
  • The first step is to toast the buckwheat, which is best done on an iron skillet. The groats need to be moved around and watched carefully so they do not burn. 
    toasting the buckwheat in a cast iron skillet
  • Toasted groats should have a brown color but not burned, which would ruin the taste. 
    The finished color of the toasted buckwheat in a skillet
  • Grease the bottom of a shallow dish with butter or olive oil.  
    pieces of butter sitting in a shallow pan
  • Peel the garlic
    peeled garlic cloves sitting on a cutting block with a knife beside them
  • And mince the garlic
    minced garlic pieces sitting beside a garlic press
  • Chop mushrooms and herbs. 
    small piles of chopped mushrooms, herbs and garlic sitting on a chopping board
  • Sautee mushrooms, garlic, and spices 
    mushrooms, herbs and garlic cooking in a pan
  • Add toasted buckwheat and sautéed mushrooms to the buttered dish. 
    toasted buckwheat in a shallow buttered dish with other ingredients
  • Add chicken broth 
    cooked ingredients and chicken broth in a shallow greased pan
  • Bake 30-40 minutes until the buckwheat groats are soft. Add more liquid if the groats are still not soft and continue baking until all chicken broth is absorbed. 
    finished dish of buckwheat and mushrooms after cooking in the oven

Enjoy! 

Magda Born

mborn@kckpl.org

Adult Services Librarian

Kansas City KS Public Library

625 Minnesota Ave

Kansas City, KS 66101

Sources:

https://www.science.org/content/article/what-s-really-behind-gluten-sensitivity

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4406911/

https://www.healthline.com/nutrition/signs-you-are-gluten-intolerant#Symptoms-of-celiac-disease

Resources: 

mother grains book cover

Mother grains: recipes for the grain revolution 

by Roxana Jullapat and Kristin Teig

641.331 JULLAPAT

2021

grains for every season book cover

Grains for every season: rethinking our way with grains 

by Joshua McFadden, Martha Holmberg, AJ Meeker, Ashley Marti and David Alvarado

641.331 MCFADDEN

2021

healthier gluten-free book cover

Healthier gluten-free: all-natural, whole-grain recipes that get rid of the refined starches, fillers, and chemical gums for a truly healthy gluten-free diet 

by Lisa Howard

641.331 HOWARD

Magda Born

mborn@kckpl.org

Adult Services Librarian

Kansas City KS Public Library

625 Minnesota Ave

Kansas City, KS 66101