Mexican Kasha

Gluten Free
Dairy Free
Health score
7%
Mexican Kasha
20 min.
8
150kcal

Suggestions


Welcome to a delightful culinary adventure with our Mexican Kasha, a vibrant and nutritious side dish that is both gluten-free and dairy-free! This recipe is perfect for those looking to explore new flavors while maintaining a healthy lifestyle. With its unique combination of roasted buckwheat groats, fresh vegetables, and aromatic spices, this dish is sure to impress your family and friends.

In just 20 minutes, you can whip up a colorful and satisfying accompaniment to any meal. The nutty flavor of the buckwheat pairs beautifully with the sweetness of sautéed onions and the zesty kick of cumin, creating a harmonious blend that tantalizes the taste buds. The addition of creamy avocado and juicy tomatoes not only enhances the dish's texture but also adds a burst of freshness that elevates it to a whole new level.

Whether you're serving it alongside grilled meats, tacos, or as a standalone dish, Mexican Kasha is versatile enough to complement any cuisine. Plus, with only 150 calories per serving, you can indulge guilt-free! So, gather your ingredients and get ready to savor a dish that celebrates the rich flavors of Mexican cuisine while keeping your dietary needs in mind. Enjoy the journey of cooking and the joy of sharing this delicious creation with your loved ones!

Ingredients

  • cup bulgar wheat uncooked
  •  eggs 
  • 2.5 cups water 
  • tablespoons butter 
  • teaspoon red wine vinegar 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon ground cumin 
  • medium onion sliced
  •  garlic clove finely chopped
  • cup avocado peeled chopped
  • 0.8 cup tomatoes chopped

Equipment

  • frying pan

Directions

  1. Mix buckwheat groats and egg. Cook buckwheat mixture in 10-inch skillet over medium-high heat, stirring constantly, until groats separate and dry.
  2. Stir in water, butter, vinegar, salt, cumin, onions and garlic.
  3. Heat to boiling, stirring constantly; reduce heat.
  4. Cover and simmer about 5 minutes or until groats are tender and liquid is absorbed. Stir in avocado and tomato.

Nutrition Facts

Calories150kcal
Protein10.94%
Fat38.75%
Carbs50.31%

Properties

Glycemic Index
24
Glycemic Load
7.68
Inflammation Score
-5
Nutrition Score
7.3491304801858%

Flavonoids

Cyanidin
0.06mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.03mg
Naringenin
0.09mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.03mg
Quercetin
8.94mg

Nutrients percent of daily need

Calories:150.34kcal
7.52%
Fat:6.89g
10.6%
Saturated Fat:1.33g
8.31%
Carbohydrates:20.13g
6.71%
Net Carbohydrates:16.1g
5.85%
Sugar:1.68g
1.87%
Cholesterol:20.46mg
6.82%
Sodium:193.4mg
8.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.38g
8.75%
Manganese:0.36mg
18.24%
Fiber:4.03g
16.12%
Copper:0.31mg
15.3%
Magnesium:60.67mg
15.17%
Phosphorus:107.45mg
10.74%
Vitamin B3:1.94mg
9.72%
Vitamin B2:0.15mg
8.93%
Folate:31.52µg
7.88%
Potassium:273.9mg
7.83%
Vitamin B6:0.15mg
7.58%
Vitamin C:5.96mg
7.22%
Vitamin B5:0.66mg
6.58%
Vitamin A:300.01IU
6%
Selenium:3.72µg
5.32%
Zinc:0.79mg
5.25%
Vitamin K:5.18µg
4.93%
Iron:0.81mg
4.52%
Vitamin E:0.64mg
4.25%
Vitamin B1:0.06mg
3.7%
Calcium:21.53mg
2.15%