By Mayo Clinic Staff

Dietitian's tip:

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

Number of servings

Serves 6
  1. Healthy carb
  2. Low Sodium


  1. 1 tablespoon olive oil
  2. 1 yellow onion, chopped (about 1 cup)
  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 unsalted (no salt added) vegetable stock or broth
  9. 1 tomato, peeled and seeded, then diced (about 1 cup)
  10. 1/4 teaspoon salt
  11. 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

  • Total carbohydrate 28 g
  • Dietary fiber 4 g
  • Sodium 135 mg
  • Saturated fat 1 g
  • Total fat 4 g
  • Trans fat 0 g
  • Cholesterol 0 mg
  • Protein 5 g
  • Monounsaturated fat 4 g
  • Calories 168
  • Total sugars 4 g
  • Added sugars 0 g

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.

April 08, 2020