Buckwheat groat pilaf
Buckwheat groat pilaf is a hearty, savory dish made from toasted buckwheat groats (kasha) cooked in broth, often with onions, mushrooms, and herbs. It's a staple in Eastern European, Russian, and Central Asian cuisines, where it's valued for its earthy, nutty flavor and satisfying texture. The dish is simple yet versatile, often served as a side or a light main course.
🍽️ Nutrition at a glance
This dish is primarily a complex carbohydrate source, providing sustained energy, and is notably high in fiber and plant-based protein. A typical serving offers a good range of minerals like magnesium and manganese, with a calorie count generally between 200-300 kcal, depending on added fats and ingredients.
Nutrition breakdown
| Calories | 230 kcal |
| Protein | 8 g |
| Carbs | 45 g |
| Fat | 3 g |
| Fiber | 6 g |
| Sugar | 1 g |
| Sodium | 380 mg |
| Manganese | 1.2 mg |
| Magnesium | 86 mg |
| Phosphorus | 118 mg |
| Copper | 0.3 mg |
| Iron | 2.1 mg |
| Thiamin (B1) | 0.1 mg |
| Niacin (B3) | 3.4 mg |
| Potassium | 148 mg |
Per 1 cup cooked (168 g) · estimated, varies by recipe
💡 What's interesting
Buckwheat, despite its name, is not a grain but a nutrient-dense pseudocereal related to rhubarb, making it naturally gluten-free. Its pilaf preparation, known as 'kasha' in many cultures, is a traditional comfort food often associated with health and simplicity.
