Mushroom and Buckwheat Pilaf


A hearty mixture, this pilaf makes a substantial main course dish. Buckwheat groats, also known as kasha, are hulled crushed grains. Start with a light vegetable soup, and end with an apple tart or turnover.

  • SERVINGServings


  • 1 large sweet onion
  • 2 Tbs. vegetable oil
  • 1/2 lb. large white mushrooms, wiped clean and stems intact
  • 1 cup buckwheat groats
  • 1 3/4 cups vegetable stock
  • Salt and freshly ground black pepper to taste
  • Hot pepper sauce, optional
  • 4 oz. crumbled goat cheese for garnish


  1. Slice the onion thinly from stem to root end. Heat the oil in a large skillet over medium-high heat, and sauté the onion slices for about 8 minutes, or until they are translucent and begin to turn golden.
  2. Meanwhile, slice the mushrooms lengthwise into thin slices, including stem ends, and set aside. When the onions are ready, stir in the buckwheat groats, vegetable stock, salt, pepper, hot sauce, if using, and the mushroom slices. Cover the skillet, reduce the heat to medium-low and cook until all the liquid is absorbed and the groats are cooked through and tender, for about 20 minutes. If necessary, add more stock.
  3. To serve, remove from the heat, spoon equal portions onto individual plates and garnish with the goat cheese.

Nutrition Information

  • Serving Size: Serves 4
  • Calories: 340
  • Carbohydrate Content: 39 g
  • Cholesterol Content: 20 mg
  • Fat Content: 16 g
  • Fiber Content: 4 g
  • Protein Content: 13 g
  • Saturated Fat Content: 6 g
  • Sodium Content: 450 mg
  • Sugar Content: 5 g