Vegan - Buckwheat Casserole

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* Exported from MasterCook *

 

Buckwheat Casserole

 

Recipe By :The Complete Whole Grain Cookbook by Aveline Kushi and Wendy Esko

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2 cups organc buckwheat -- washed and dry roasted

4 cups boiling water

pinch sea salt

1/2 cup onion -- diced

1 cup cabbage -- sliced in 1 inch squares

1/2 cup carrot -- quartered and sliced thin

MUSHROOM SAUCE

1/2 cup whole wheat pastry flour

3 cups water

1 cup onion -- diced

1/4 pound mushrooms -- diced

2 1/2 tablespoons tamari soy sauce

corn oil

parsley, chives, or scallion, finely

chopped, for garnish

 

Place the buckwheat, sea salt, onion, cabbage, and carrot in the saucepan with

the boiling water. Mix, cover, and bring to a boil again. Reduce the flame to

medium-low and simmer for 20 minutes. Place the buckwheat in a lightly oiled

casserole dish and cover. Bake at 350 degrees F for 10 to 15 minutes.

To prepare the sauce, brush a skillet with corn oil and heat. Saute the onion

and mushrooms for 3 to 4 minutes. Add the flour and mix thoroughly, coating the

vegetables. Slowly pour in the water, stirring constantly to prevent lumping.

Bring to a boil. Reduce the flame to low, cover, and simmer 5 to 7 minutes.

Add the soy sauce, cover, and simmer an additional 5 to 10 minutes. Stir

occasionally to prevent sticking and burning. Poke several small holes in the

casserole with a chopstick. Pour the sauce over the casserole. Bake,

uncovered, for another 20 to 25 minutes. Remove and garnish with chopped

parsley, chives, or scallion.

 

 

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Per serving: 33 Calories (kcal); trace Total Fat; (4% calories from fat); 2g

Protein; 7g Carbohydrate; 0mg Cholesterol; 436mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0

Other Carbohydrates

 

NOTES : I use a shallow 3-quart baking dish.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0