This humble dish of buckwheat kasha with sautéed mushrooms is a warm, grounding meal from the heart of Russian comfort cuisine. It’s simple, earthy, and deeply nourishing — perfect for moments when your energy is low and you need something wholesome, stabilizing, and easy to digest.
Buckwheat — despite its name — is naturally gluten-free and packed with magnesium, plant-based iron, and B vitamins that support nervous system health and help regulate mood. Mushrooms add umami depth and are a great source of antioxidants, fiber, and vitamin D — essential for those struggling with fatigue or low moods due to limited sunlight exposure.
This is not a flashy meal. It’s steady, honest, and grounding. When the world feels too overwhelming, a bowl of warm kasha brings you back to the body, one quiet bite at a time.
🕒 Total Time: 25 minutes
🍽️ Servings: 1
🔥 Calories per serving: ~400 kcal
🛒 Ingredients
For the Kasha:
- 1/2 cup roasted buckwheat groats (kasha)
- 1 cup water or low-sodium vegetable broth
- 1/4 teaspoon salt
For the Mushrooms:
- 1 cup mushrooms, sliced (cremini, white button, or shiitake)
- 1 tablespoon olive oil or butter
- 1 small shallot or 1/4 small onion, finely chopped
- 1 clove garlic, minced
- Salt and pepper to taste
- Fresh parsley or dill, chopped (for garnish)
🍳 Instructions
1. Cook the Buckwheat:
- In a saucepan, bring water or broth to a boil.
- Add salt and stir in the buckwheat.
- Reduce heat to low, cover, and simmer for 12–15 minutes until the liquid is absorbed and grains are tender.
- Turn off the heat and let rest for 5 minutes. Fluff with a fork.
2. Sauté the Mushrooms:
- In a skillet, heat olive oil or butter over medium heat.
- Add chopped onion or shallot and sauté for 2–3 minutes until translucent.
- Add garlic and stir for 30 seconds until fragrant.
- Add sliced mushrooms, season with salt and pepper, and cook for 5–7 minutes until golden brown and tender.
- Optional: Add a splash of tamari or soy sauce for depth.
3. Assemble and Serve:
- Spoon the buckwheat into a bowl or plate.
- Top with warm sautéed mushrooms.
- Garnish with fresh herbs like parsley or dill.
💡 Tips for Mood & Nutrition
- Magnesium in buckwheat helps relax the nervous system and reduce anxiety.
- Mushrooms may support gut health, immunity, and vitamin D levels — especially helpful during low-sunlight months linked to seasonal depression.
- Try using bone broth or mushroom broth instead of water for deeper flavor and extra nutrients.
- Add a poached egg or tahini drizzle for added protein and healthy fats to increase satiety and brain support.
🎯 Note:
This meal is ideal for calming the nervous system, restoring energy gently, and offering steady nutrition without overwhelming flavors. It’s gluten-free, vegetarian-friendly, and deeply healing in its simplicity — the kind of food that quietly says: “You’re safe, you’re nourished, you can rest now.”
