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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.
Serves 6
Ingredients
- 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
| Serving size: About 3/4 cup | |||
| Calories | 148 | Sodium | 216 mg |
| Total fat | 4 g | Total carbohydrate | 24 g |
| Saturated fat | < 1 g | Dietary fiber | 3 g |
| Monounsaturated fat | 3 g | Protein | 4 g |
| Cholesterol | 0 mg | ||
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