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Health Information Library Recipes Savory buckwheat pilaf with toasted spices

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.

Last Updated: April 8th, 2020