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.

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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.
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.
Toasted groats should have a brown color but not burned, which would ruin the taste.
Grease the bottom of a shallow dish with butter or olive oil.
Peel the garlic
And mince the garlic
Chop mushrooms and herbs.
Sautee mushrooms, garlic, and spices
Add toasted buckwheat and sautéed mushrooms to the buttered dish.
Add chicken broth
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.