Mayo Clinic Health Library

Recipe: Savory buckwheat pilaf with toasted spices

Updated: 05-01-2012

Dietitian's tip: Similar to rice pilaf, this richly flavored side dish features buckwheat groats plumped up in simmering vegetable stock and seasoned with fresh herbs and pungent spices.

Ingredients

Serves: 6

  • 1 tablespoon olive oil
  • 1 yellow onion, chopped
  • 1 cup buckwheat groats
  • 3 garlic cloves, minced
  • 1/2 teaspoon cumin seed
  • 1/2 teaspoon mustard seed
  • 1/4 teaspoon ground cardamom
  • 2 cups vegetable stock or broth
  • 1 tomato, peeled and seeded, then diced
  • 1/2 teaspoon salt
  • 2 tablespoons chopped fresh cilantro (fresh coriander)

Directions

In a saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the buckwheat groats, garlic, cumin seed, mustard seed and cardamom. Saute, stirring constantly, until the spices and garlic are fragrant and the buckwheat is lightly toasted, about 3 minutes.

Carefully pour in the stock. Bring to a boil, then reduce the heat to medium low, cover and simmer until the liquid is absorbed, about 10 minutes. Remove from the heat and let stand, covered, for 2 minutes.

Stir in the tomato and salt. Transfer to a serving bowl and sprinkle with the cilantro. Serve immediately.

Nutritional Analysis per serving
  • Calories: 148
  • Total carbohydrate: 24 g
  • Cholesterol: 0 mg
  • Dietary fiber: 3 g
  • Monounsaturated fat: 3 g
  • Protein: 4 g
  • Saturated fat: < 1 g
  • Sodium: 216 mg
  • Total fat: 4 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings