Kasha kugels for winter comfort

Kasha Kugel (Provided photo — Yvona Fast)
What is a kugel?
A kugel is an oven-baked casserole bound together with eggs. This traditional Jewish dish was often slow-baked in the ovens baking bread before the Sabbath, then served for the Sabbath dinner.
The best-known kugel is Lukshen Kugel (noodle kugel). Kosher Jews don’t mix meat with dairy. This sweet dairy casserole, made with noodles, cream, cheese, eggs, raisins and sometimes other fruit, is served as a vegetarian meal.
A few years ago I came across Mollie Katzen’s vegetable kugels, like potato kugel deluxe (made with lots of veggies in addition to the potatoes), spinach kugel and carrot-zucchini kugel. All of these make liberal use of onions. After all, the Jews almost returned to Egypt because they missed their garlic and onions! (Numbers 11:15).
I love buckwheat. It is delicious, nutritious and cooks quickly. I created these buckwheat and veggie kugels.
Although not well-known today, in the early 1900s, more than a million acres of buckwheat were planted in the US. It has been part of Asian and European cuisines for thousands of years.
Buckwheat is one of the few commercially grown crops that don’t require chemicals in the field or processing plant. Like quinoa, it is not a true grain and does not contain gluten, so it’s ideal for people who struggle with celiac disease, gluten intolerance or wheat allergies. In a gluten-free diet, it is a good substitute for wheat.
Like quinoa, buckwheat is a good source of high-quality, easily digestible plant protein — even better than soy. It contains all eight essential amino acids. This fiber-rich complex carbohydrate is rich in many minerals: magnesium, phosphorous, potassium, iron, calcium, zinc, copper and manganese. It contains lots of B vitamins and vitamin E.
Diets high in buckwheat have been shown to help with diabetes management and cardiovascular health. Rutin and quercetin, two phytochemicals found in buckwheat, help reduce high blood pressure and lower cholesterol. Chiro-inositol, another compound in buckwheat, plays an important role in glucose metabolism. Buckwheat’s high levels of magnesium (86 mg. per cup) help relax blood vessels, improving blood flow and nutrient delivery while lowering blood pressure. Magnesium also plays a significant role in glucose use and insulin secretion. The high levels of insoluble fiber help with intestinal health, lower the risk of colon cancer and reduce the secretion of bile acids, which contribute to gallstones. Buckwheat’s many benefits and nutritional value make this comfort food ideal for today’s health-conscious consumer.
The two kugels below use buckwheat in combination with vegetables and eggs. With carnival busyness coming up, these are great casseroles to make ahead and have on hand for hectic days.
Enjoy!
–
Kasha Kugel with Broccoli and Cauliflower
–
Ingredients:
1 tablespoon olive oil and 1 tablespoon butter
2 cups diced onion (about 2 large onions)
1 teaspoon salt, or more
1/2 teaspoon pepper
2 to 3 cups chopped broccoli
2 to 3 cups chopped cauliflower
1 to 2 cups broth, any kind, or part water
2/3 cup kasha (buckwheat)
3 eggs
1/2 cup applesauce
1 apple
1/2 cup raisins
1/2 red bell pepper
Bread crumb topping (optional)
Directions:
Preheat oven to 350 degrees F.
Prepare casserole dish for baking (coat with oil, or use parchment).
Heat oil and butter in large skillet. Peel and dice the onion, sprinkle with salt and pepper, cover and cook 10 to 15 minutes, stirring occasionally, until caramelized.
Wash and chop broccoli and cauliflower. Add to skillet along with broth and water, and simmer until tender, about 10 minutes.
Cook the kasha according to package directions. Stir over high heat to toast, then add broth or water and simmer until tender. Place in mixing bowl. Stir in beaten eggs, applesauce, apple, raisins and cooked vegetables. Stir to combine.
Add contents of bowl and spread evenly. Sprinkle with bread crumbs. Dot with butter and sprinkle on diced bell peppers to add some color to your dish.
Place in preheated oven and bake about 30 minutes, for eggs to set.
Serves 4.
Option: use red and green cabbage in place of broccoli and cauliflower. Saute with the onions.
Option: for extra protein stir in diced cooked meat.
–
Winter Squash and Kasha Kugel
–
(This is a remake of the recipe from last week, which was too dry since I omitted most of the fat)
Ingredients:
3 or 4 cups roasted winter squash (like Butternut, honey nut, etc.)
Spices: seasoning salt, turmeric, cinnamon
3/4 cup kasha (roasted buckwheat groats)
2 to 3 tablespoons avocado oil or olive oil
2 onions
2 cloves garlic
2 stalks celery
2 apples
Chicken broth
4 eggs
Directions:
Preheat oven to 400 degrees F.
Cut squash in half; remove seeds; then cut in cubes. Sprinkle with seasoning salt, turmeric, paprika and cinnamon. Arrange on parchment-lined baking sheet and roast until tender, about 20 minutes. (if no fat restriction, you can also use a little avocado oil).
While squash is roasting, cook the kasha. In one pan, heat 1 cup broth and 1 cup water to boiling. Add kasha to another heavy saucepan with tight-fitting lid. Stir over medium heat for 2 or 3 minutes, then pour in your boiling liquid. Cover, lower heat to simmer and cook until liquid is absorbed, 10 to 12 minutes. Fluff with a fork.
Prepare remaining vegetables. Peel and dice onion; peel and mince garlic; slice celery thin; Core and dice the apple (peeling optional). In skillet with a tight lid, cook vegetables on low for about 10 minutes, using either olive oil or a fat-free broth.
In bowl, combine roasted squash, cooked kasha and sauteed vegetables. Separate the eggs. Beat egg yolks and stir in. Beat egg whites and fold in.
Prepare 2 quart baking dish (recipe makes 6 cups) — either oil lightly or use parchment.
Kugels are traditionally baked in a round casserole but any baking dish will do.
Lower oven temperature to 325 degrees F. Bake 20 to 30 minutes for the eggs to cook.
Makes six 1-cup servings.
——
Author of the award-winning cookbook Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market, Yvona Fast lives in Lake Clear and has two passions: writing and cooking. She can be found at www.yvonafast.com and reached at yvonawrite @yvonawrites.