Belarus Kasha is a traditional Belarusian porridge made from buckwheat groats. This hearty, nutritious dish is cherished for its simplicity and versatility, making it suitable for any meal of the day. Buckwheat groats are naturally gluten-free and packed with fiber, protein, vitamins, and minerals, making Belarus Kasha a healthful choice for anyone.

Belarus Kasha is a staple in Belarusian cuisine with a rich history. Buckwheat, the key ingredient, has been a dietary staple in Eastern Europe for centuries. Despite its name, buckwheat is not a type of wheat but a seed related to rhubarb and sorrel. Its gluten-free nature makes it an excellent option for those with gluten sensitivities. The tradition of cooking buckwheat in Eastern Europe reflects the region’s culinary practices, where it has been a cornerstone in many traditional dishes due to its affordability and nutritional benefits.

Ingredients:

- 1 cup buckwheat groats

- 2 cups water or chicken broth

- 1 tablespoon butter

- Salt and pepper to taste

Instructions:

1. Rinse buckwheat groats under cold water and drain.

2. Melt butter in a medium saucepan over medium heat.

3. Add buckwheat groats, stirring to coat with butter.

4. Pour in water or chicken broth and bring to a boil.

5. Reduce heat to low, cover, and simmer for 20-25 minutes until liquid is absorbed and buckwheat is tender.

6. Fluff with a fork and season with salt and pepper.

7. Serve hot as a side dish or main course with sautéed vegetables.

Tips:

- For a creamier texture, stir in some milk or cream after cooking.

- Enhance flavor by adding chopped onions and garlic to the butter before the buckwheat.

- Use low-sodium chicken broth to control salt levels.

This easy-to-make dish is not only versatile but also a great option for meal prep, storing well in the refrigerator or freezer for future use. Enjoy Belarus Kasha as a nutritious and delicious addition to your meal plan.

Nutrition Value:

1. 1 cup buckwheat groats

  - Calories: 155

  - Carbohydrates: 33g

  - Protein: 6g

  - Fat: 1g

  - Sodium: 0mg (if not salted)

  - Cholesterol: 0mg

  - Vitamins: B vitamins (B1, B2, B3, B6), Vitamin E

  - Minerals: Iron, Magnesium, Phosphorus, Zinc

  - Nutritional Benefit: High in fiber and protein, helps with digestion and heart health. Rich in essential minerals for energy production and overall well-being.

2. 2 cups water or chicken broth

  - Calories: 0 (water), 30 (chicken broth, low-sodium)

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 0mg (water), 600mg (chicken broth, low-sodium)

  - Cholesterol: 0mg

  - Vitamins: 0 (water), B vitamins (chicken broth)

  - Minerals: 0 (water), Sodium, Potassium (chicken broth)

  - Nutritional Benefit: Water hydrates and supports bodily functions. Chicken broth adds flavor and a small amount of nutrients if using a low-sodium version.

3. 1 tablespoon butter

  - Calories: 102

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 12g

  - Sodium: 82mg

  - Cholesterol: 31mg

  - Vitamins: A, D, E

  - Minerals: Calcium, Potassium

  - Nutritional Benefit: Provides fat for energy and flavor, contributes to the absorption of fat-soluble vitamins.

4. Salt and pepper to taste

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies with amount of salt used

  - Cholesterol: 0mg

  - Vitamins: 0

  - Minerals: Sodium (salt), Trace minerals (pepper)

  - Nutritional Benefit: Salt enhances flavor but should be used in moderation due to sodium content. Pepper adds minimal calories and has antioxidant properties.