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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.