Kasha and Bow-Tie Pilaf

Dairy Free
Health score
12%
Kasha and Bow-Tie Pilaf
35 min.
12
111kcal

Suggestions


Welcome to a delightful culinary adventure with our Kasha and Bow-Tie Pilaf! This dish is not only a feast for the eyes but also a wholesome addition to your dining table. Perfectly dairy-free, it caters to a variety of dietary preferences while delivering a burst of flavors that will tantalize your taste buds.

Imagine the nutty aroma of toasted kasha mingling with the vibrant colors of fresh vegetables like red bell peppers and mushrooms, all sautéed to perfection. The addition of farfalle pasta adds a playful twist, making this dish not just a side but a star in its own right. With a preparation time of just 35 minutes, you can whip up this delicious pilaf for gatherings, family dinners, or even as a satisfying snack.

Each serving is a mere 111 calories, allowing you to indulge without the guilt. The combination of protein, healthy fats, and carbohydrates ensures that this dish is not only tasty but also nourishing. Whether you’re serving it as an antipasti, starter, or side dish, Kasha and Bow-Tie Pilaf is sure to impress your guests and leave them asking for seconds. Dive into this recipe and discover a new favorite that celebrates the goodness of wholesome ingredients!

Ingredients

  • tablespoons butter 
  • cups chicken broth (from 32-oz carton)
  •  eggs beaten
  • oz farfalle pasta uncooked (bow-tie)
  • oz mushrooms fresh sliced
  • 0.5 cup parsley fresh chopped
  • cup onion coarsely chopped
  • 0.3 teaspoon pepper 
  • cup bell pepper red coarsely chopped
  • 0.5 teaspoon salt 
  • cup bulgar wheat whole uncooked (buckwheat groats)

Equipment

  • bowl
  • frying pan

Directions

  1. In 12-inch nonstick skillet, melt butter over medium heat. Cook onions, bell pepper and mushrooms in butter 3 to 4 minutes, stirring occasionally, until tender.
  2. Remove from skillet to plate.
  3. In small bowl, stir kasha and egg, coating well. Cook kasha in same skillet over medium heat about 3 minutes, stirring constantly, until browned and dry.
  4. Return vegetables to skillet with kasha; stir in broth, salt and pepper.
  5. Heat to boiling; reduce heat to low. Cover and simmer 10 to 15 minutes or until broth is absorbed and kasha is tender.
  6. Meanwhile, cook and drain pasta as directed on package. Stir cooked pasta and parsley into kasha mixture.

Nutrition Facts

Calories111kcal
Protein13.35%
Fat30.26%
Carbs56.39%

Properties

Glycemic Index
20.75
Glycemic Load
6.48
Inflammation Score
-7
Nutrition Score
8.5713042409524%

Flavonoids

Apigenin
5.39mg
Luteolin
0.11mg
Isorhamnetin
0.67mg
Kaempferol
0.13mg
Myricetin
0.38mg
Quercetin
4.92mg

Nutrients percent of daily need

Calories:110.52kcal
5.53%
Fat:3.91g
6.01%
Saturated Fat:0.84g
5.27%
Carbohydrates:16.37g
5.46%
Net Carbohydrates:14.13g
5.14%
Sugar:1.6g
1.78%
Cholesterol:14.42mg
4.81%
Sodium:283.75mg
12.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.88g
7.76%
Vitamin K:41.75µg
39.76%
Vitamin C:20.41mg
24.74%
Vitamin A:745.64IU
14.91%
Manganese:0.29mg
14.58%
Copper:0.22mg
10.99%
Magnesium:41.16mg
10.29%
Vitamin B2:0.16mg
9.35%
Selenium:6.41µg
9.15%
Fiber:2.24g
8.97%
Phosphorus:84.46mg
8.45%
Vitamin B3:1.68mg
8.38%
Vitamin B6:0.11mg
5.37%
Potassium:179.42mg
5.13%
Folate:20.52µg
5.13%
Vitamin B5:0.47mg
4.66%
Iron:0.75mg
4.18%
Zinc:0.61mg
4.08%
Vitamin B1:0.05mg
3.42%
Vitamin E:0.39mg
2.58%
Calcium:16.13mg
1.61%