• Serves
    6
  • 168
    Calories

Dietician's Tip: Despite the name, buckwheat groats aren't related to wheat and are naturally gluten-free.

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.

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
  • Fats and oils 1
  • Grains and grain products 1 1/2
  • Vegetables 1
  • Carbohydrates 1 1/2
  • Fats 1
  • Vegetables 1
  • Fats 1
  • Nonstarchy vegetables 1
  • Starches 1 1/2
Last Updated: 08-03-2018
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