By Mayo Clinic Staff

Dietitian's tip:

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.

Number of servings

Serves 6
  1. Healthy carb
  2. Low Fat


  1. 1 tablespoon olive oil
  2. 1 yellow onion, chopped
  3. 1 cup buckwheat groats
  4. 3 garlic cloves, minced
  5. 1/2 teaspoon cumin seed
  6. 1/2 teaspoon mustard seed
  7. 1/4 teaspoon ground cardamom
  8. 2 cups vegetable stock or broth
  9. 1 tomato, peeled and seeded, then diced
  10. 1/2 teaspoon salt
  11. 2 tablespoons chopped fresh cilantro (fresh 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

  • Total carbohydrate 24 g
  • Dietary fiber 3 g
  • Sodium 216 mg
  • Saturated fat < 1 g
  • Total fat 4 g
  • Cholesterol 0 mg
  • Protein 4 g
  • Monounsaturated fat 3 g
  • Calories 148

This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award.

May 01, 2012