* Exported from MasterCook *
Savory Buckwheat Pilaf with Toasted Spices - 2 pts
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%) Vegan
Amount Measure Ingredient -- Preparation Method
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1 tablespoon olive oil
1 yellow onion -- chopped
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 vegetable stock -- or broth
1 tomato -- peeled and seeded, then diced
1/2 teaspoon salt
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.
Serves 6
Nutritional Analysis (per serving): Calories 139; Total fat 3 g;Saturated fat <1 g; Carbohydrate 25 g ; Fiber 3 g
Monounsaturated fat 2 g; Protein 4 g; Cholesterol 0 mg; Sodium 198 mg
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.
Description:
"2 pts NOT PointsPlus"
Cuisine:
"Mediterranean"
Source:
"The New Mayo Clinic Cookbook"
S(Formatted by Chupa Babi):
"Jan 2011"
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Per Serving (excluding unknown items): 185 Calories; 4g Fat (20.9% calories from fat); 6g Protein; 33g Carbohydrate; 5g Dietary Fiber; 1mg Cholesterol; 726mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
As for me and my house, we will serve the Lord! Joshua 24:15
Gwyn Grega
Group Owner/Moderator
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