Savory buckwheat pilaf with toasted spices

Ingredients

• 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.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 168
Total carbohydrate: 28 g
Cholesterol: 0 mg
Dietary fiber: 4 g
Monounsaturated fat: 4 g
Protein: 5 g
Saturated fat: 1 g
Serving size: About 3/4 cup
Sodium: 135 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1 1/2
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 1
Starches: 1 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1 1/2
Fats: 1
Vegetables: 1