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Veggies and Kasha with Balsamic Vinaigrette

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  • 15 min prep time
  • 2 hr 20 min total time
  • 11 ingredients
  • 4 servings
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Enjoy this kasha and veggies salad dressed with balsamic vinaigrette for a delicious side dish.

Ingredients

Salad

1
cup water
1/2
cup uncooked buckwheat kernels or groats (kasha)
4
medium green onions, thinly sliced (1/4 cup)
2
medium tomatoes, seeded, coarsely chopped (1 1/2 cups)
1
medium unpeeled cucumber, seeded, chopped (1 1/4 cups)

Vinaigrette

2
tablespoons balsamic or red wine vinegar
1
tablespoon olive oil
2
teaspoons sugar
1/2
teaspoon salt
1/4
teaspoon pepper
1
clove garlic, finely chopped

Steps

  • 1 In 8-inch skillet, heat water to boiling. Add kasha; cook over medium-high heat 7 to 8 minutes, stirring occasionally, until tender. Drain if necessary.
  • 2 In large bowl, mix kasha and remaining salad ingredients.
  • 3 In tightly covered container, shake all vinaigrette ingredients until blended. Pour vinaigrette over kasha mixture; toss. Cover; refrigerate 1 to 2 hours to blend flavors.
  • 1 In 8-inch skillet, heat water to boiling. Add kasha; cook over medium-high heat 7 to 8 minutes, stirring occasionally, until tender. Drain if necessary.
  • 2 In large bowl, mix kasha and remaining salad ingredients.
  • 3 In tightly covered container, shake all vinaigrette ingredients until blended. Pour vinaigrette over kasha mixture; toss. Cover; refrigerate 1 to 2 hours to blend flavors.

Expert Tips

The color and crunch of the vegetables and the chewiness of the kasha create a salad that looks and tastes wonderful, perfect for family and friends.

Whole Grain Serving: 1/2

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
120
Calories from Fat
35
% Daily Value
Total Fat
4g
6%
Saturated Fat
1/2g
3%
Trans Fat
0g
0%
Cholesterol
0mg
0%
Sodium
300mg
13%
Total Carbohydrate
18g
6%
Dietary Fiber
3g
12%
Sugars
5g
5%
Protein
3g
3%
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
20%
20%
Calcium
2%
2%
Iron
4%
4%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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