Kasha and Varnishkes

Health score
8%
Kasha and Varnishkes
30 min.
4
139kcal

Suggestions

Ingredients

  • large carrots diced
  • cups liquid from simmering dried
  •  eggs 
  • cloves garlic minced
  • medium onion minced
  • servings salt and pepper 
  • tablespoons vegetable oil 
  • 0.5 pound bowties cooked
  • cups creminis trimmed thinly sliced stems removed before slicing
  • cup kasha whole or coarse
  • 0.5 pound bowties cooked
  • cups creminis trimmed thinly sliced stems removed before slicing
  • cup kasha whole or coarse

Equipment

  • frying pan

Directions

  1. Heat oil, then saute onions until soft.
  2. Add carrots and saute until the onions take on some color.
  3. Add mushrooms, then garlic.
  4. Saute for 2 more minutes. Meanwhile, mix kasha with eggs and seasonings.
  5. Add the kasha egg mixture to the saute pan with the vegetables and cook over medium heat until dry looking and kernels separate.
  6. Add stock and cook, covered, until liquid is absorbed and kasha is tender, about 12 minutes,.
  7. Mix in bowties.
  8. Serve with ketchup and/or gravy.

Nutrition Facts

Calories139kcal
Protein8.99%
Fat48.84%
Carbs42.17%

Properties

Glycemic Index
25.96
Glycemic Load
1.35
Inflammation Score
-9
Nutrition Score
12.74130434057%

Flavonoids

Luteolin
0.03mg
Isorhamnetin
1.38mg
Kaempferol
0.23mg
Myricetin
0.05mg
Quercetin
5.66mg

Nutrients percent of daily need

Calories:139.01kcal
6.95%
Fat:8.07g
12.41%
Saturated Fat:1.43g
8.95%
Carbohydrates:15.67g
5.22%
Net Carbohydrates:13.04g
4.74%
Sugar:2.39g
2.66%
Cholesterol:40.92mg
13.64%
Sodium:225.13mg
9.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.34g
6.68%
Vitamin A:3067.23IU
61.34%
Copper:0.76mg
37.84%
Vitamin B5:3.33mg
33.28%
Selenium:10.31µg
14.72%
Vitamin B2:0.25mg
14.61%
Vitamin K:15.06µg
14.35%
Manganese:0.27mg
13.35%
Vitamin B6:0.24mg
11.98%
Vitamin B3:2.21mg
11.03%
Fiber:2.63g
10.52%
Potassium:336.75mg
9.62%
Folate:36.7µg
9.18%
Zinc:1.33mg
8.87%
Phosphorus:80.66mg
8.07%
Magnesium:25.28mg
6.32%
Vitamin E:0.8mg
5.32%
Vitamin C:4.29mg
5.2%
Vitamin D:0.77µg
5.11%
Vitamin B1:0.08mg
5.03%
Iron:0.59mg
3.26%
Calcium:24.16mg
2.42%
Vitamin B12:0.1µg
1.63%