Ingredients with Measurements:
- 1 cup kasha (buckwheat groats)
- 2 cups vegetable broth
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1 can diced tomatoes (14 oz)
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley for garnish
Special equipment needed:
- Large pot with lid
- Wooden spoon
Step-by-step instructions:
1. Rinse the kasha in a fine-mesh strainer and drain well.
2. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté for 2-3 minutes until fragrant.
3. Add the carrots, celery, red bell pepper, and zucchini to the pot and sauté for 5-7 minutes until the vegetables are slightly softened.
4. Add the diced tomatoes, paprika, thyme, salt, and pepper to the pot and stir to combine.
5. Add the kasha to the pot and stir to coat with the vegetable mixture.
6. Pour the vegetable broth over the kasha and vegetables and stir to combine.
7. Bring the stew to a boil, then reduce the heat to low and cover the pot with a lid.
8. Simmer the stew for 20-25 minutes until the kasha is tender and the vegetables are cooked through.
9. Taste the stew and adjust the seasoning as needed.
10. Serve the kasha and vegetable stew hot, garnished with fresh parsley.
Time:
Preparation time: 15 minutes
Cooking time: 25 minutes
Temperature:
Medium heat for sautéing, low heat for simmering
Serving size:
4-6 servings
Nutritional information:
Calories: 210
Fat: 7g
Carbohydrates: 32g
Protein: 7g
Fiber: 6g
Sodium: 600mg
Substitutions for ingredients:
- You can use quinoa or brown rice instead of kasha.
- Any type of broth can be used instead of vegetable broth.
- You can use any combination of vegetables you like in the stew.
Variations:
- Add chickpeas or lentils for extra protein.
- Add chopped kale or spinach for extra greens.
- Use different spices such as cumin or coriander for a different flavor profile.
Tips and tricks:
- Rinse the kasha well before using to remove any bitterness.
- Make sure to stir the stew occasionally to prevent sticking.
- If the stew is too thick, add more broth or water to thin it out.
Storage instructions:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the stew in a pot over low heat, stirring occasionally, until heated through.
Presentation ideas:
- Serve the stew in individual bowls with a sprig of fresh parsley on top.
Garnishes:
- Fresh parsley or cilantro
- Crusty bread
Pairings:
- Serve the stew with a side salad or roasted vegetables.
Suggested side dishes:
- Mixed green salad with a simple vinaigrette
- Roasted Brussels sprouts
- Garlic bread
Troubleshooting advice:
- If the stew is too thick, add more broth or water to thin it out.
- If the kasha is still crunchy after cooking, add more liquid and continue simmering until tender.
Food safety advice:
- Make sure to cook the stew to an internal temperature of 165°F to ensure it is safe to eat.
Food history:
- Kasha is a traditional Eastern European dish made from buckwheat groats.
Flavor profiles:
- The stew has a savory and slightly sweet flavor from the vegetables and spices.
Serving suggestions:
- Serve the stew as a main course for lunch or dinner.
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