Growing up, I had buckwheat, or “Kasha”, all the time. It is one of the most popular grains in Russia and is often served with mushrooms and butter. There is even a Russian proverb, “Маслом кашу не испортишь” , or “You can’t spoil Kasha with butter”.
Sadly, I didn’t know how to translate “grechnevaya kasha” to English until I was in college. When friends came over for dinner I usually stuck with “this oat, rice, kasha stuff…you’ll like it don’t worry”.
They probably worried.
On the other hand in Japan, soba, meaning buckwheat, is usually eaten in noodle form. Soba noodles are high in fiber, B vitamins, and full of minerals like manganese. Although the protein is not complete, it is a higher quality protein than regular spaghetti.
To complete the protein I added nuts, seeds, and edamame to the dish. It was absolutely delicious!
Peanut Ginger Dressing:
1 tbsp PB2 [1/2 protein]
1 garlic clove
1/2 tbsp chopped ginger
1/2 tbsp tamari
1 tbsp lemon juice
1 tbsp water
3.5 oz soba noodles, cooked [2 grains, 1/2 protein]
1/4 cup grated carrots
1/6 bell pepper, julienne cut
3/4 cup edamame, spinach, broccoli blend [1 vegetable, 1 protein]
>>Cook soba noodle according to package. Steam vegetables or sauté in 1 tsp oil. Combine noodles and vegetables in a dish, pour dressing, and stir. Garnish with toasted sesame seeds or chopped peanuts.