Contributed By: acarolwilson
Modified from: www.cdkitchen.com
This is a delicious, nutritious dish that is loved by meat eaters and vegetarians. The Kasha (buckwheat) adds great consistency and nutrition.
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Total Preparation Time: Less than 15 minutes
Ingredients: Rice, Pasta & Bread
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 6
Special Features: Vegetarian
Nutrition Content: Good Source of Calcium
High Fiber
Meal Type: Soups & Stews
Ingredients
1 can STEWED TOMATOES
3 cups VEGETABLE BROTH
1 can KIDNEY BEANS
1 tbl CHILI POWDER
1 tsp PAPRIKA
1 tbl MINCED GARLIC
2 tbl DICED ONIONS
1 tsp CUMIN
1/2 tsp GROUND OREGANO
1 tsp SALT
1 tsp PEPPER
3/4 cup WHOLE KASHA (UNCOOKED)
1/2 cup CHEDDAR CHEESE OR 1/2 CUP NONFAT YOGURT
Preparation
IN A LARGE SKILLET: SAUTE THE THE GARLIC, ONION AND SPICES FOR A FEW MINUTES ON LOW. THEN ADD TOMATOES, AND BROTH. BRING TO A LIGHT BOIL FOR 10 MINUTES. ADD BUCKWHEAT GROATS (KASHA) AND KIDNEY BEANS, COVER AND REDUCE TO A SIMMER. SIMMER FOR 10-15 MINUTES OR UNTIL KASHA IS TENDER. SERVE HOT WITH MELTED CHEESE OR NONFAT YOGURT ON TOP.
Cook's Notes
Serve hot. This recipe can be made very spicy or mild. Play with the recipe to make to to get the flavor you like best! Plain tortilla chips go great with the dip. Top with yogurt or cheese to top it off.
Nutrition Information
Calories: 221
;
Total Fat: 4.3 g
;
Saturated Fat: 2 g
;
Carbohydrates: 37 g
;
Protein: 11 g
;
Vitamin A: 109 RE
;
Calcium: 115.5 mg
;
Fiber: 9 g