Dairy Farmers of Canada

Kasha Bowl with Vegetables and Burrata

Our dietitians' favourite

This recipe has been developed as part of Nutrition Month.

  • Prep: 20 minutes
  • Cooking: 15 to 20 minutes
Yields 4 servings
Kasha Bowl with Vegetables and Burrata

Ingredients

  • 250 mL (1 cup) white buckwheat (kasha)

    375 mL (1½ cups) water

    One pinch of salt

    125 mL (1/2 cup) plain yogurt

    15 mL (1 tbsp) basil pesto

    15 mL (1 tbsp) white balsamic vinegar

    Zest of one lemon, finely grated

    1 small clove garlic, crushed in a garlic press or finely chopped

    500 mL (2 cups) cherry tomatoes, cut in 4

    Small drizzle of olive oil

    1 litre (4 cups) baby spinach, coarsely chopped

    2 Lebanese cucumbers, julienned

    1/2 fennel bulb, minced

    400 g (14 oz) cooked chicken, sliced or diced

    250 g (1/2 lb) burrata cheese, tempered

    Fresh basil (optional)

    Salt and pepper, to taste

Preparation

Rinse the buckwheat in cold water. In a saucepan, bring the water, buckwheat and salt to a boil. Reduce heat to low and cook, covered, 15 to 20 minutes, until the water is completely absorbed. Transfer to a large plate and let cool.

In a small bowl, prepare the dressing by mixing the yogurt, pesto, vinegar, lemon zest and garlic. Season with salt and pepper.

Once the buckwheat has cooled off, transfer it into a bowl and add half the dressing. Mix well.

In another bowl, toss the tomatoes with a drizzle of olive oil. Season with salt and pepper. Set aside.

Divide the spinach into 4 bowls. Add the buckwheat. Garnish with the cucumbers, tomatoes, fennel, chicken and Burrata.

Serve with the remaining dressing and, if desired, garnish with fresh basil.

Nutritional information

Per serving
Energy: 432 Calories
Protein: 21 g
Carbohydrate: 49 g
Fat: 20 g
Fibre: 4.6 g
Sodium: 287 mg

Top 5 Nutrients

Nutrient and % DV*
(% DV*)
Calcium: 34 % / 446 mg
Magnesium: 41 %
Niacin: 59 %
Riboflavin: 59 %
Vitamin A: 49 %

Did you know?

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.