Roasted buckwheat kernels — also known as kasha — are a nutritious substitute for potatoes or rice. Buckwheat is the best-known source of plant-based protein, and it’s gluten-free. That makes it a perfect choice for vegetarians looking for a healthful lunch or dinner.

Kasha has a nutty, earthy flavor that lends itself to hearty casserole dishes. A common brand is Bob’s Red Mill, sold in supermarkets. Here, it’s cooked with mushrooms, carrots and onions and stuffed into bell peppers.

• 1 tablespoon vegetable oil
• 1-1/2 cups chopped onions
• 1/2 cup diced carrot
• 8 ounces button mushrooms, sliced (about 3 cups)
• 1 cup whole kasha
• 1 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2-3/4 cups water, divided
• 2 tablespoons chopped fresh dill or 2 teaspoons dried
• 1 cup crumbled feta cheese (about 5 ounces)
• 4 sweet green or red bell peppers, halved lengthwise and seeded

Heat oven to 350 degrees.

In a large skillet over medium-high, heat oil. Add onions and carrot; cook and stir until onion is tender, about 5 minutes. Stir in mushrooms, kasha, salt and pepper. Cook and stir until mushrooms are tender and kasha is lightly browned, about 5 minutes.

Stir in 1-1/2 cups water and dill; cover and simmer until water is absorbed, about 10 minutes.

Stir in half the feta. Spoon kasha mix into each pepper half, dividing evenly. Sprinkle with remaining feta. Arrange peppers in single layer in microwaveable dish.

Add 1/2 cup water to dish. Cover loosely with plastic wrap or waxed paper; microwave on high until peppers are tender, about 10 minutes. Let stand 3 minutes. (I skipped this step, with good results.)

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. Serves 4.

Nutritional information unavailable.