Kasha Bowl with Vegetables and Chicken
A wholesome kasha bowl topped with vegetables and tender chicken, finished with a creamy yogurt-based dressing and a sprinkle of Canadian Cheddar for a rich, satisfying bite.
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.
Ingredients
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
Preparation
- 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.
- In a small bowl, prepare the dressing by mixing the yogurt, pesto, vinegar, lemon zest and garlic. Season with salt and pepper.
- Once the buckwheat has cooled off, transfer it into a bowl and add half the dressing. Mix well.
- In another bowl, toss the tomatoes with a drizzle of olive oil. Season with salt and pepper. Set aside.
- Divide the spinach into 4 bowls. Add the buckwheat. Garnish with the cucumbers, tomatoes, fennel, chicken and Cheddar.
- Serve with the remaining dressing and, if desired, garnish with fresh basil.
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