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Recipe: Savory buckwheat pilaf with toasted spices

Recipe: Savory buckwheat pilaf with toasted spices

Savory buckwheat pilaf with toasted spices — one of many healthy recipes from Mayo Clinic.

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.


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.


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)

Exchange Data
Dash
Dairy 
Fats1/2 
Fruits 
Grains1.5 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats1/2 
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs1.5 
Fats1/2 
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories148 
Carbohydrate24 g 
Cholesterol0 mg 
Fiber3 g 
Monounsaturatedfat3 g 
Potassium 
Protein4 g 
Saturatedfat< 1 g 
ServingsizeAbout 3/4 cup 
Sodium216 mg 
TotalFat4 g 

2012-05-01

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