Stir-Fried Buckwheat with Minted Yogurt Sauce
Roasted buckwheat, often sold in packages as kasha, comes in different granulations. For this recipe we used the larger, whole granulation. If you can't find the whole buckwheat, feel free to substitute the medium or cracked granulation. Cooking time may vary depending upon the size of the buckwheat. Sunflower seeds are a pleasant crunchy surprise and help make this a mineral-rich vegetarian dish.
  • 1 cup plain low-fat yogurt
  • 1/3 cup chopped cilantro
  • 2 tablespoons chopped fresh mint
  • 1/3 cup raw hulled sunflower seeds
  • 1 tablespoon olive oil
  • 2 teaspoons yellow mustard seeds
  • 3 scallions, thinly sliced
  • 3 garlic cloves, slivered
  • 2 tablespoons minced fresh ginger
  • 1 cup roasted buckwheat (whole granulation)
  • 2 cups boiling water
  • 3/4 teaspoon salt
  • 2 tablespoons mango chutney, chopped

1. In a small bowl, stir together yogurt, cilantro, and mint; refrigerate.

2. In a small, ungreased skillet over low heat, toast sunflower seeds for 2 to 3 minutes until lightly crisped. In a large non stick skillet, heat oil over medium-low heat. Add mustard seeds and cook 1 minute until they begin to pop. Add scallions, garlic, and ginger; cook 2 minutes.

3. Add buckwheat and cook, stirring all the while, for 2 minutes or until fragrant. Stir in water and salt and bring to a boil. Reduce to a simmer, cover and cook 10 to 12 minutes until buckwheat is tender. Stir in chutney and sunflower seeds. Serve with yogurt mixture.

Nutritional Information
Per serving: 305 calories, 12g total fat, 2g saturated fat, 4.3g monounsaturated fat, 4.8g polyunsaturated fat, 6.2g dietary fiber, 11g protein, 42g carbohydrate, 4mg cholesterol, 506mg sodium
Good source of: fiber, folate, magnesium, manganese, pantothenic acid, phosphorus, selenium, vitamin E.

Date Published: 09/19/2005 > Printer-friendly Version

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