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Kasha with Brassica Vegetables

Healthier Kasha Varnishkes

Kasha, the traditional Eastern European dish, is made by toasting buckwheat, which develops a nutty taste in the fruit seed (no, buckwheat is not a grain!). Some people find it a bit bitter. If you prefer, you can use buckwheat groats (untoasted) for a milder flavor. Either way, it makes a delicious, nutrient loaded and gluten free option. Brassica vegetables are the family that broccoli, cauliflower, kale, arugula, brussels sprouts, cabbage, bok choy, kohlrabi, turnips, radishes, etc belong to, and they have amazing cancer protective compounds. It's recommended we eat them often to enjoy their benefits. Feel free to interchange members of the family in this recipe as you please, and if you prefer, you can use frozen and thawed broccoli and cauliflower.

  • Duration
  • Cook Time
  • Prep Time
  • 8 ServingsServings


  • 2 cups kasha or buckwheat groats
  • 1/4 cup raw sunflower seeds
  • 1/4 cup extra virgin olive oil, plus 3 tablespoons for roasting
  • 1 cauliflower head, cut into small pieces
  • 1 broccoli head, cut into small pieces
  • 1/4 cup raw apple cider vinegar
  • 2 teaspoon grain mustard, or Dijon
  • 2 teaspoon honey (preferably raw)
  • 1 bunch kale, stemmed and torn into large pieces
  • 1 pomegranate, seeded
  • sea salt and black pepper, to taste


Soaking beans and grains: This step is optional, however, I highly recommend it. It makes beans and grains more digestible, it wakes up their dormant enzymes and helps eliminate most of the phytic acid they contain, allowing us to absorb better some of their fabulous nutrients. Lastly, soaking makes beans less heavy on the digestive tract.

1.Soak buckwheat and sunflower seeds: See above for soaking instructions (soak them separately).

2. In a large saucepan, combine buckwheat with 4 cups of water and bring to a boil. Reduce heat to low and cook covered, 15 minutes. Turn off the heat and let stand 5 minutes.

3. While water boils, preheat the oven to 375 F.

4. Drizzle cauliflower and broccoli with 3 tablespoons olive oil and place in a parchment lined baking sheet. Season with salt and pepper and roast for about 15 minutes, or until browned spots appear and the smells calls you to check the oven!

5. Make the dressing by whisking the vinegar, mustard, honey and the remaining 1/4 oil. Season with salt and pepper, to taste.

6. Assembly: you can serve this dish hot or cold. Combine the kasha, roasted broccoli and cauliflower, and add half of the dressing. Add the kale and sunflower seeds and mix thoroughly, so the kale soaks in some of the dressing. Taste and add more dressing, as needed.

7. Sprinkle with pomegranate seeds and serve.