Estimated Nutrition (whole recipe, rough)
Counts 5 of 6 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Vegetable | 1 tbsp (14g) | 120 |
| Egg Substitute | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Garlic | 1 clove (3g) | 4 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 cup water
- 2 vegetable bouillon cube
- 1 can mushrooms and pieces
- x onion flakes
- x garlic granules
- x herbs
- 1 cup kasha
- 1 egg substitute
- =
Directions
Boil 2 cups of water in a small saucepan. When it boils, add 1 veggie bouillon cube (can"t recall the brand, it comes 2 cubes in an adorable little box for usually 99 cents a box at my hfs). Add contents of one small can of mushroom "stems and pieces" including the liquid. Add some herbs to taste -- i threw in onion flakes, garlic granules, and can"t remember which green dried herbs. Cover the pan so it doesn"t reduce too much -- you need 2 cups liquid to 1 cup kasha. (i didn"t add salt because the veggie cube has enough). While the broth is coming to a boil, put 1 cup of kasha (i like the whole grains and also medium-cracked grains) in a larger saucepan over medium heat. Add 1 egg substitute (i use energ). Stir well over heat until the grains get dry again (the same as you probably used to do with a real egg). Take the kasha pot off heat and hold it away from yourself, and pour in the simmering flavored broth (it can really spatter if you leave it over heat while adding the hot broth to the hot kasha). Stir once, put over low heat, and let it simmer for about 15 minutes. This makes a lot, for those of you not familiar with kasha. We had this with a baked butternut (i think) squash and small green salads for 3 adults and couldn"t finish it, which was great as it provided me with kasha leftovers to reheat for next day"s (still delicious) lunch, from just 1 cup of raw kasha