Kasha Veggie Burgers

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From Executive Chef Arthur A. Kelly,
Glenora Wine Cellars

Hearty Minestrone with Kasha

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A quick and easy, low fat,
vegitarian treat.

Preheat oven to 350°F. Grease a 2-quart casserole with butter or oil. Prepare kasha according to package directions, using chicken broth. Meanwhile, in a large skillet over medium-high heat, melt butter. Add zucchini, onions, salt and pepper; cook and stir until tender and lightly browned, about 9 minutes. In a bowl, combine 1/2 cup of the cheese, the sour cream and 1/3 cup water; stir in cooked kasha. Spread half of kasha mixture in prepared casserole; top with half of the zucchini-onion mixture and 1/2 cup of the cheese; repeat with remaining kasha, vegetables and cheese. Cover and bake until hot, about 25 minutes.

YIELD: 4 to 6 portions

1 tablespoon vegetable oil
1-1/2 cups chopped onions
1/2 cup diced carrot
8 ounces fresh white mushrooms, sliced (about 3 cups)
1 cup whole kasha
1 teaspoon salt
1/4 teaspoon ground black pepper
2 tablespoons chopped fresh dillweed or 2 teaspoons dried
1 cup crumbled feta cheese (about 5 ounces)
4 Italian frying peppers or 3 sweet green or red bell peppers, cut lengthwise in halves and seeded

In a large skillet over medium-high heat, heat oil. Add onions and carrot; cook and stir until onion is tender, about 5 minutes. Stir in mushrooms, kasha, salt and black pepper. Cook and stir until mushrooms are tender and kasha is lightly browned, about 5 minutes. Stir in 1-1/2 cups water and the dill; cover and simmer until water is absorbed, about 10 minutes. Stir in half of the feta. Spoon kasha mixture into each pepper half, dividing evenly. Sprinkle with remaining feta. Arrange peppers in a single layer in a microwaveable dish.* Add 1/2 cup water to the dish. Cover loosely with plastic wrap or waxed paper; microwave on high until peppers are tender, about 10 minutes. Let stand 3 minutes.

YIELD: 4 to 6 portions

*If peppers do not fit dish, prepare recipe in two batches.

To bake: Preheat oven to 350°F. Arrange stuffed peppers in a single layer in an ovenproof casserole dish. Add 3/4 cup water to the dish. Cover tightly with foil. Bake until peppers are tender, about 30 minutes.

Per Portion: 333 cal, 13 g pro, 49 g car, 11 g fat, 28% cal from fat, 25 mg chol, 919 mg sod, 5 g fiber

1/2 cup whole kasha
1 tablespoon olive oil
1-1/2 cups diced onion
1 cup diced sweet green bell pepper
2 tablespoons chili powder
1 tablespoon minced garlic
1 can (15 to 16 ounces) red kidney, black or pinto beans, drained and rinsed
1 cup corn kernels
1 teaspoon salt
8 taco shells

In a large saucepan, over high heat, cook and stir kasha until hot and slightly toasted, about 2 minutes; remove to a bowl. To skillet add oil; heat until hot; stir in onion and pepper; cook and stir over medium-high heat until tender, about 5 minutes. Add chili powder and garlic; cook and stir until fragrant, about 1 minute longer. Add reserved kasha and 2 cups boiling water. Simmer, covered, until kasha is almost tender, about 7 minutes. Stir in beans, corn and salt; cook until kasha is tender, about 3 minutes longer. Spoon into taco shells, dividing evenly. Serve with toppings such as grated cheese, shredded lettuce, diced tomatoes and sour cream, if desired.

YIELD: 4 portions

Kasha, Bean and Corn Chili: Add 1 can (16 ounces) whole tomatoes in juice, chopped, and an extra 1/2 cup boiling water with the beans and corn.

A signature dish at Tony's in Houston: Grilled lamb chops rest on a bed of kasha pilaf.

1 cup whole kasha
1/4 cup olive oil
1-1/2 cups peeled, diced eggplant
2/3 cup chopped onion
1 tablespoon minced garlic
2 cups chicken or vegetable broth
1 cup diced tomato
1/3 cup pitted, sliced kalamata olives
1/2 cup torn basil leaves

In a 12-inch skillet, place kasha; cook and stir over medium-high heat until fragrant, about 2 minutes; remove to a bowl. Heat oil in the same skillet; add eggplant, onion and garlic; cook and stir until onion is tender, about 3 minutes. Add chicken broth; bring to a boil; stir in toasted kasha. Cover and reduce heat to medium-low; cook until liquid is absorbed, about 9 minutes. Let stand 3 minutes. Stir in tomato and olives. Transfer to a bowl and sprinkle with basil. Serve with grilled lamb chops, if desired.

YIELD: 6 portions