Savory buckwheat pilaf with toasted spices
Nutrition Facts
Serving Size About 3/4 cup
Calories 168
| Amount Per Serving | ||
| Monounsaturated fat | 4 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 4 g | |
| Sodium | 135 mg | |
| Cholesterol | 0 mg | |
| Dietary fiber | 4 g | |
| Protein | 5 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Buckwheat groats take the place of rice in this pilaf seasoned with fresh herbs and pungent spices.
Ingredients
(Serves 6)- 1 tablespoon olive oil
- 1 yellow onion, chopped (about 1 cup)
- 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 unsalted (no salt added) vegetable stock or broth
- 1 tomato, peeled and seeded, then diced (about 1 cup)
- 1/4 teaspoon salt
- 2 tablespoons chopped fresh cilantro (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.