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Recipe: Savory buckwheat pilaf with toasted spicesBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/RE00029
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.
- 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)
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|
|Total fat||4 g||Total carbohydrate||24 g|
|Saturated fat||< 1 g||Dietary fiber||3 g|
|Monounsaturated fat||3 g||Protein||4 g|
|Grains and grain products||1.5|
|Fats and oils||1/2|