Simple Healing Vegetable Kasha Recipe


This kasha recipe was given to me by my adopted Serbian grandmother.

Kasha is considered one of the great miracle foods of Asia & Eastern Europe; ironically, it has no wheat in it and is an ideal grain substitute for those sensitive to gluten (it is actually the seed of a fruit, in the same family as sorrel and rhubarb).

Kasha lowers cholesterol and blood pressure, helps to balance blood sugar (low of the glycemic index) and reduces hypertension. It has a simple, versatile & nutty flavor, and, compared to other grains, imparts a huge amount of energy, protein, fibre and magnesium.

Simple & Healing Vegetable Kasha Recipe


  • 1 tablespoon olive oil or ghee;
  • 1/2 white onion or leek, chopped
  • 1-2 carrots, chopped;
  • 1-2 stalks of celery, chopped;
  • 1 Cup Greens: your choice of swiss chard, kale, zucchini
  • Optional: 1 teaspoon herbes de provence, mint, thyme or other dried herbs
  • sea salt to taste or vegetable broth
  • 1 cup kasha
  • 2 cups water
  • Optional garnish: parsley (or other fresh herb), salt and black peper, extra olive oil;


  1. Head oil in a medium pot and add onion, carrots & celery, sauteeing for abuot 10 minutes, until mostly cooked;
  2. Add greens of your choice and sautee for about 5 minutes;
  3. Stir in kasha and water and bring to a boil with salt, herbs, and/or stock;
  4. Reduce heat and simmer, covered, for about 10-12 minutes (until almost all liquid is aborbed);
  5. Remove from heat and let stand, covered, for about 5 minutes (until all liquid is absorbed).
  6. Add garnishes. Serve with a salad of your choice, cooked beets (e.g. Coriander Beet Salad) or fermented vegetables.