Buckwheat Pilaf

May 11, 2023May 11, 20230 15
Healthy Buckwheat Pilaf recipe for a wholesome meal
in Main

Prep

5 min

Cook

20 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup buckwheat groats , roasted ( kasha )
1 3/4 cups filtered water or 1 3/4 cups vegetable stock
3 tablespoons toasted sesame oil
1 tablespoon garlic , minced
1 leaf lime , sliced very thin
1 cup red bell pepper , diced
3 tablespoons green onions , diced
3/4 cup carrot , grated
2 tablespoons soy sauce ( to taste )
1 tablespoon cilantro , minced
1/2 teaspoon crushed red pepper flakes ( to taste )

Nutrision Information

Servings Per Recipe
4-6
Calories
265
Sugar
6g
Fat
14g
Buckwheat Pilaf is an Eastern European dish that is popular in Russia and other countries in the region. It is typically made with roasted Buckwheat groats, water or vegetable stock, and a variety of vegetables and seasonings. This dish is a hearty and satisfying meal that can be enjoyed as a main course or a side dish. Buckwheat is a versatile grain that can be used in a wide range of recipes and is a great alternative to rice or pasta. It has a rich, nutty flavor that pairs well with a variety of spices and herbs, making it a great addition to any meal plan.

Instructions

1.Preheat a medium saucepan over medium-high heat.
2.Add sesame oil and kasha to the heated saucepan and toast for 3-5 minutes or until fragrant.
3.Add vegetable stock, grated carrots, diced red bell pepper, and sliced lime leaf to the saucepan and bring to a boil.
4.Cover the saucepan with a lid and reduce heat to low, then cook for 12-15 minutes or until liquid has fully absorbed.
5.Remove from heat and stir in minced garlic, soy sauce, diced green onions, and crushed red pepper flakes.
6.Let the mixture rest for 5 minutes, then fluff with a fork and sprinkle with minced cilantro.

PROS

This Buckwheat Pilaf is a nutritious, high-fiber dish that is perfect for vegetarians and vegans.

Buckwheat groats are gluten-free and have a low glycemic index, making them ideal for people with diabetes or blood sugar issues.

The dish is also low in fat and calories and an excellent source of protein and vitamin E.

It is a filling and satisfying meal that works perfectly as a healthy lunch or dinner option.

CONS

While Buckwheat Pilaf is incredibly healthy, it may not be suitable for everyone.

Buckwheat contains a significant amount of oxalates, which can cause kidney stones in some people.

It may also cause allergic reactions in people who are sensitive to wheat, gluten, or other grains.

HEALTH & BENEFITS

Buckwheat is a nutrient-dense whole grain that is rich in antioxidants and is known to lower cholesterol levels and improve heart health.
It is also a great source of dietary fiber and protein, making it ideal for vegetarians and vegans who are looking for a complete protein source.
Additionally, Buckwheat groats are packed with vitamins and minerals such as magnesium, iron, and potassium, which support healthy muscle and nerve function.

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