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Kasha Bowl with Vegetables and Chicken

Kasha Bowl with Vegetables and Chicken

This recipe is ideal for people who are lactose intolerant as Cheddar contains almost no lactose, and yogurt is generally well tolerated because of the good bacteria it contains. If you don’t have a problem digesting lactose, try the original version, the Kasha Bowl with Vegetables and Burrata. Simply replace the Cheddar cheese by 250 g (1/2 lb) of Burrata cheese, tempered.

Preparation time 20 minutes
Cooking time 15 to 20 minutes
Yields 4 servings
Recipe created by Josée Robitaille


  • 250 mL (1 cup) white buckwheat (kasha)

  • 375 mL (1 ½ cups) water

  • One pinch of salt

  • 125 mL (1/2 cup) plain yogurt

  • 15 mL (1 tbsp) basilic pesto

  • 15 mL (1 tbsp) white balsamic vinegar

  • Zest of one lemon, finely grated

  • 1 small clove garlic, crushed in a garlic press or finely chopped

  • 500 mL (2 cups) cherry tomatoes, cut in 4

  • Small drizzle of olive oil

  • 1 litre (4 cups) baby spinach, coarsely chopped

  • 2 Lebanese cucumbers, julienned

  • 1/2 fennel bulb, minced

  • 400 g (14 oz) cooked chicken, sliced or diced

  • 250 mL (1 cup) Canadian Cheddar, cubed

  • Fresh basil (optional)

  • Salt and pepper to taste

Nutritional information

  • Energy

    530 Calories

  • Protein

    49 g

  • Carbohydrate

    42 g

  • Fat

    20 g

  • Fibre

    4.6 g

  • Sodium

    414 mg


    Top 5 nutrients provided by a serving of this recipe


    Nutrient and % DV*

  • Calcium

    28 % / 362 mg

  • Niacin

    176 %

  • Vitamin B6

    85 %

  • Selenium

    80 %

  • Pantothenic Acid

    56 %

  • * Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

  1. Rinse the buckwheat in cold water. In a saucepan, bring the water, buckwheat and salt to a boil. Reduce heat to low and cook, covered, 15 to 20 minutes, until the water is completely absorbed. Transfer to a large plate and let cool.
  2. In a small bowl, prepare the dressing by mixing the yogurt, pesto, vinegar, lemon zest and garlic. Season with salt and pepper.
  3. Once the buckwheat has cooled off, transfer it into a bowl and add half the dressing. Mix well.
  4. In another bowl, toss the tomatoes with a drizzle of olive oil. Season with salt and pepper. Set aside.
  5. Divide the spinach into 4 bowls. Add the buckwheat. Garnish with the cucumbers, tomatoes, fennel, chicken and Cheddar.
  6. Serve with the remaining dressing and, if desired, garnish with fresh basil.

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