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Buckwheat groats take the place of rice in this pilaf seasoned with fresh herbs and pungent spices.

Serves 6

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

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.

• 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)

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving