Buckwheat pilaf with mushrooms and onions
Buckwheat pilaf with mushrooms and onions is a hearty, savory dish where toasted buckwheat groats (kasha) are cooked with sautéed mushrooms and onions, often in a flavorful broth. It is a staple comfort food in Eastern European and Russian cuisines, where buckwheat is a traditional and widely consumed grain.
🍽️ Nutrition at a glance
This dish is a good source of complex carbohydrates and plant-based protein, with moderate fat depending on cooking oil. It provides key nutrients like manganese, magnesium, and iron, and a typical serving contains roughly 250-300 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 9 g |
| Carbs | 48 g |
| Fat | 6 g |
| Fiber | 5 g |
| Sugar | 3 g |
| Sodium | 400 mg |
| Manganese | 1.2 mg |
| Magnesium | 120 mg |
| Phosphorus | 180 mg |
| Iron | 2.5 mg |
| Thiamin (B1) | 0.2 mg |
| Niacin (B3) | 3.5 mg |
| Potassium | 350 mg |
| Copper | 0.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Buckwheat is not a true grain but a pseudocereal, naturally gluten-free and rich in the antioxidant rutin. In Russia, 'grechka' (buckwheat) is a cultural staple, often eaten for breakfast and considered a symbol of simple, wholesome nourishment.
