Buckwheat Kasha A.K.A Russian Grechka
Add boiling water, as much as you need to cover the grains, plus a bit extra Salt to taste, Cover the lid and cook over low heat 10-15 minutes, or until the water is simmered completely
1 1 cup cooked of buckwheat kasha a.k.a russian grechka (Add boiling water, as much as you need to cover the grains, plus a bit extra Salt to taste, Cover the lid and cook over low heat 10-15 minutes, or until the water is simmered completely) contains 292 Calories. The macronutrient breakdown is 77% carbs, 8% fat, and 14% protein. This is a good source of protein (20% of your Daily Value), fiber (30% of your Daily Value), and potassium (8% of your Daily Value).
- Makes
- 2 1 cup cooked
- Prep Time
- 5 minutes
- Cook Time
- 15 minutes
Ingredients
Buckwheat 1 cup or 170g
Directions
- Rinse the buckwheat in a colander under cold running water.
- Put rinsed buckwheat in a pot. Add water and salt.
- Bring water to a boil over high heat.
- Reduce heat to the lowest simmer and cover. Cook for 15 minutes.
- Fluff kasha with the fork to make the grains separate and fluffy.
- (source: https://www.melaniecooks.com/how-to-cook-buckwheat-kasha-russian-grechka-recipe/1519/)
Nutrition Facts
For 1 1 cup cooked of buckwheat kasha a.k.a russian grechka (322g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 292 | |
| Fats | 3g | 4% |
| Saturated fats | 1g | 3% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 146mg | 6% |
| Carbs | 61g | 22% |
| Net carbs | 52g | |
| Fiber | 9g | 30% |
| Sugar | 0g | |
| Protein | 11g | |
| Calcium | 15mg | 2% |
| Iron | 2mg | 23% |
| Potassium | 391mg | 8% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0μg | |
| Caffeine | 0mg | |
| Choline | 0mg | 0% |
| Copper | 1mg | 104% |
| Fluoride | 0μg | |
| Folate (B9) | 26μg | 6% |
| Lycopene | 0μg | |
| Magnesium | 196mg | 47% |
| Manganese | 1mg | 48% |
| Niacin | 6mg | 37% |
| Pantothenic acid | 1mg | 21% |
| Phosphorus | 295mg | 42% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.4mg | 27% |
| Selenium | 7μg | 13% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 8% |
| Vitamin A IU | 0IU | |
| Vitamin A | 0μg | 0% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 15% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 0mg | 0% |
| Vitamin K | 0μg | 0% |
| Zinc | 2mg | 18% |
| Sugars | ||
| Sugar | 0g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 3% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 0.5g | |
| Proline | 0.4g | |
| Serine | 1g | |
| Threonine | 0.4g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.2g | |
| Valine | 1g | |