Kasha with Broccoli and Black Bean Sauce
Makes about 8 1-cup servings
Kasha (toasted buckwheat groats) is sold in natural food stores and some supermarkets.
1 large bunch broccoli
2 cups dry kasha
1/2 teaspoon salt
4 cups boiling water
1 15-ounce can black beans, drained
1/2 cup roasted red peppers
2 tablespoons lemon juice
2 tablespoons tahini (sesame seed butter)
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 cup chopped fresh cilantro
Rinse broccoli and remove stems. Cut or break into bite-sized florets. Peel stem, then slice into 1/2-inch rounds. Set aside.
Add kasha and salt to boiling water in a saucepan, then cover and simmer until all liquid has been absorbed, about 10 minutes.
Combine black beans, red peppers, lemon juice, tahini, chili powder, cumin, coriander, and cilantro in a food processor or blender and process until very smooth.
Steam broccoli over boiling water until it is bright green and just tender, about 5 minutes. Place a spoonful of kasha on a plate, then top it with steamed broccoli and black bean sauce.
Per 1-cup serving
- Calories: 192
- Fat: 3.3 g
- Saturated Fat: 0.5 g
- Calories from Fat: 15.5%
- Cholesterol: 0 mg
- Protein: 8.4 g
- Carbohydrates: 35.8 g
- Sugar: 2.3 g
- Fiber: 9.2 g
- Sodium: 324 mg
- Calcium: 75 mg
- Iron: 2.4 mg
- Vitamin C: 58.1 mg
- Beta Carotene: 836 mcg
- Vitamin E: 1.6 mg
Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.