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sesame carrots with kasha or toasted buckwheat

Sesame Carrots with Kasha (Toasted Buckwheat)

dairy free gluten free recipes sides vegan

Coconut oil adds healthy fat and sweetness to these tender carrots, while a kiss of sesame, ginger, and coconut aminos make this dish easy to love. The addition of toasted buckwheat groats, aka kasha (optional), adds sparks of texture and flavor to each bite, but you could also toss in some cooked short-grain brown rice for a similar effect. We lick the platter clean when I serve these alongside fresh grilled salmon, but any seafood or simple grilled meat will work well here.

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Thyroid-healthy Recipe Highlights:



Sesame Carrots with Kasha (Toasted Buckwheat)

Sesame Carrots with Kasha (Toasted Buckwheat)

Yield: 4
Author: Ginny Mahar
Prep time: 20 MinCook time: 15 MinTotal time: 35 Min
Gluten-free, Dairy-free, Vegan.


  • 1/2 cup raw buckwheat groats (see notes)
  • 1 cup water
  • 1 1/2 tablespoons unrefined coconut oil
  • 2 teaspoons finely minced ginger
  • 10 oz. bag julienned carrots, or 4 large carrots, peeled and julienned
  • fine sea salt, to taste
  • 1 tablespoon Mirin (see notes)
  • 1 teaspoon toasted sesame oil
  • 2 teaspoons coconut aminos, or tamari
  • 2 teaspoons toasted black sesame seeds


  1. Toast the raw buckwheat groats in a dry, medium saucepan, over medium heat, about 5 minutes, or until slightly browned and fragrant. 
  2. Add 1 cup water to pan and simmer, covered, anywhere from 10 to 20 minutes, testing frequently for doneness. Texture should be like a very soft nut: chewy, and neither hard nor mushy. I usually pull mine off the heat after 13-15 minutes. Once yours are cooked to your liking, drain off excess water and set aside.
  3. In a large skillet, melt the coconut oil over medium-high heat. Add the ginger and cook, stirring until fragrant, about 30 seconds. Add carrots, a hefty pinch of salt, 1/4 cup water, and mirin. Stir to combine.
  4. Cook, stirring until the carrots begin to soften and most of the liquid has evaporated, 5 to 10 minutes.
  5. Stir in toasted sesame oil, coconut aminos, black sesame seeds and cooked Kasha. Taste and adjust seasonings and serve.


  • This family-friendly side is especially delicious with salmon or most any kind of simple grilled meat.
  • Make sure you purchase BUCKWHEAT groats. The term groats, used singly, is often used to describe whole-grain OATS.
  • The toasting step is important both in terms of both adding flavor and shortening cooking time. Toasted buckwheat groats cook in half the time as their raw counterparts.
  • As an alternative to buckwheat, toss in some cooked short-grain brown rice or toasted quinoa for a similar effect. 
  • Mirin is a sweetened rice wine that can be found in the Asian section of most grocery stores.

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