Healthy Recipe:

Recipe: Savory buckwheat pilaf with toasted spices




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Recipe: Savory buckwheat pilaf with toasted spices

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/healthy-recipes/RE00029
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low fat = no more than 3 g of fat per serving
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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.

By Mayo Clinic staff
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
Calories148 Sodium216 mg
Total fat4 g Total carbohydrate24 g
Saturated fat< 1 g Dietary fiber3 g
Monounsaturated fat3 g Protein4 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00029 May 1, 2012

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