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. 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 the 2005 James Beard award.

May 01, 2012