Buckwheat Pilaf

Ingredients:  Serves 6-8


  • 1 cup roasted buckwheat (commonly called Kasha in Russian)
  • 1 cup frozen peas
  • 1 medium onion (this one I got from our local farmer’s market)
  • 2 chili peppers ( I used one red and one green given to me by my neighbor, Linda)
  • 1 inch of ginger
  • 2 cloves garlic (this also came from our local farmer’s market)
  • 1 teaspoon whole black mustard seeds (must use black, don’t use the yellow ones for this recipe because they have a different flavor)
  • 1 teaspoon whole cumin seeds
  • 2 tablespoons grape seed oil ( you can also use any other neutral flavored oil)
  • salt and pepper to taste



  1. Mince the ginger (wash well if you want to leave the skin on), garlic and chilies
  2. Dice the onion
  3. Cover the buckwheat with water.  Let it sit while you are sauteing the onions, ginger, garlic and chilies.


  1. Place the grape seed oil in a deep pan.  Turn the stove to a medium heat. Add the onions, ginger, garlic, chilies, black mustard seeds and cumin.20160723_170749
  2. Saute until light brown (about 5 minutes)20160723_172742
  3. Drain off the water that the buckwheat that has been soaking in.  Add the drained buckwheat to the sauteed onion mixture.


  4. Add one cup of water.  Add salt and pepper to taste.  Stir.  Taste a bit of the water.  You know you have enough salt when the taste of the salt in the water is to your liking.  Cover and turn the heat to low.  Cook for about 10 minutes.20160723_173153
  5. Remove the lid.  The water should be almost gone. Add the peas.


  6. Stir and replace the cover.  Cook for another five minutes.  Turn the heat off and let sit until you are ready to serve.

Recipe Note:

This is a twist on my mom’s classic Indian Recipe made with white Basmati Rice


I was introduced to roasted buckwheat by my husband.  I tried this recipe with the roasted buckwheat and loved its nutty flavor.  Upon doing some research, I found out that buckwheat is a low glycemic index food.  Meaning that it releases very little insulin into your body.  Its tastes like a grain but it acts like a vegetable.  It does not spike your blood sugar levels.  Thus it is good for diabetics and won’t cause you to gain weight.  It is very delicious, nutritious and happens to be gluten free.  It also cooks a lot faster than rice.

You can also use almost any other grain (farro, brown rice, pearl barley, quinoa, etc…) to make this recipe.  The amount of water  and cooking times will vary depending on the grain you use.

2 thoughts on “Buckwheat Pilaf

  1. Liked this recipe and will cook soon. Questions – Am I able to buy the whole seeds (black mustard and cumin) at our local store HEB in Bastrop? Or do I need to look elsewhere? Also, when you used the red/green chili peppers, did you use the whole pepper or took the seeds out? Could an jalapeno be used in lieu of the chili peppers? Thanks.

    Liked by 1 person

    1. I went to HEB, unfortunately they only have the yellow mustard seeds. The black mustard seeds are available online or at an Indian grocery store in Austin.
      Regarding the chili peppers. I used them seeds and all. If you want to make the recipe less spicy, you can leave the seeds out.
      Yes you can use Jalapeno or any chili you like.


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