Dietician's Tip: Despite the name, buckwheat groats aren't related to wheat and are naturally gluten-free.
- 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)
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
- Calories 168
- Cholesterol 0 mg
- Monounsaturated fat 4 g
- Saturated fat 1 g
- Sodium 135 mg
- Total carbohydrate 28 g
- Dietary fiber 4 g
- Protein 5 g
- Serving size About 3/4 cup
- Total fat 4 g