Sesame Carrots with Kasha

By: Ginny Mahar

Dietary Compliance: Gluten-free, Dairy-free, Almost-Paleo, Vegetarian, 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 as a sidekick.

Here’s some info about the thyroid-friendly nutrients in this dish:

5 from 4 votes

Sesame Carrots with Kasha

This family-friendly side is delicious with salmon or most any kind of simple grilled meat. Adapted from “It’s All Good” by Gwyneth Paltrow. Dietary Compliance: Gluten-free, Dairy-free, Almost-Paleo, Vegetarian, Vegan.

Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 4


  • 1/2 cup raw buckwheat groats*
  • 1 cup water
  • 1 1/2 tbsp. unrefined coconut oil
  • 2 tsp. finely minced ginger
  • 4 large carrotspeeled and julienned
  • fine sea saltto taste
  • 1 tbsp. Mirin**
  • 1 tsp. toasted sesame oil
  • 2 tsp. coconut aminos(an alternative to soy sauce)
  • 2 tsp. 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. 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 raw 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.
  2. 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.
  3. Cook, stirring until the carrots begin to soften and most of the liquid has evaporated, 5 to 10 minutes.
  4. Stir in toasted sesame oil, coconut aminos, black sesame seeds and cooked Kasha. Taste and adjust seasonings and serve.

Recipe Notes

*Make sure you purchase BUCKWHEAT groats, as the term groats, used singly, is usually 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 groats, toss in some cooked short-grain brown rice for a similar effect. 

**Mirin is a sweetened rice wine that can be found in the Asian/ethnic section of most grocery stores.

Nutritional Info Print
Nutrition Facts
Sesame Carrots with Kasha
Amount Per Serving
Calories 179 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 5g25%
Sodium 211mg9%
Potassium 314mg9%
Carbohydrates 23g8%
Fiber 4g16%
Sugar 3g3%
Protein 4g8%
Vitamin A 10190IU204%
Vitamin C 3.6mg4%
Calcium 48mg5%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

About the Author

Thyroid Refresh Co-founder Ginny Mahar is the mom and recipe blogger formerly known as Hypothyroid Chef. After struggling with the residual symptoms of Hashimoto’s for over four years, she embarked on her own process of adopting a thyroid-specific diet and lifestyle. Within one year, she restored her vitality and lowered her thyroid antibodies by half. Ginny is a passionate advocate of supporting others on their journeys toward better health. She is a Cordon Bleu trained chef, cooking instructor, writer, and entrepreneur.