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Buckwheat pilaf with tomatoes and feta recipe

Buckwheat pilaf with tomatoes and feta recipe


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  • Recipes
  • Diet & lifestyle
  • Vegetarian
  • Vegetarian meals

Also called ‘kasha’, whole buckwheat grains give a pleasing chewy texture to this hearty vegetarian pilaf. Buckwheat is higher in protein than most grains, as well as providing B vitamins, minerals and fibre.

10 people made this

IngredientsServes: 4

  • 2 tbsp vegetable oil
  • 2 onions, finely chopped
  • ¼ tsp crushed dried chillies, or to taste
  • 400g toasted buckwheat
  • 400g can chopped tomatoes
  • 600ml vegetable stock
  • 12 mi-cuit (semi-dried) tomatoes, chopped
  • pinch of sugar
  • 30g fresh mint
  • 75g feta cheese, drained
  • 40g stoned black olives, sliced

MethodPrep:17min ›Cook:20min ›Ready in:37min

  1. Put the oil in a flameproof casserole or large, heavy-based saucepan with a tight-fitting lid, over a medium heat. Add the onions and chilli flakes and fry, stirring occasionally, for about 5 minutes until the onions are softened, but not coloured.
  2. Stir in the buckwheat and continue stirring for about 2 minutes until it smells ‘toasty’. Stir in the canned tomatoes with their juice, the stock, mi-cuit tomatoes and sugar. Tie together 5 sprigs of the mint and add these too, with a little seasoning. Bring to the boil, stirring occasionally.
  3. Reduce the heat to low, cover the pan tightly and leave to simmer for 10 minutes, without lifting the lid, until the liquid is absorbed and the grains are tender.
  4. Discard the bunch of mint sprigs. Crumble over the feta cheese and lightly stir in with the olives. Put a folded tea towel over the top of the saucepan to absorb excess moisture, then replace the lid and leave to stand for 5 minutes.
  5. Roughly tear the remaining mint leaves from the sprigs and scatter over the top. Serve at once.

Cook's tips

If you can't find buckwheat at the supermarket, it is readily available from health-food shops. * Mi-cuit tomatoes, sold on the deli counter, are semi-dried tomatoes with a very sweet flavour. Alternatively, use sun-dried tomatoes that have been packed in oil and use the oil from the jar in step 1.

Variation

The feta can be replaced with another semi-soft cheese, such as diced Brie.

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Reviews & ratingsAverage global rating:(2)

Reviews in English (2)

agree with above review. something missing. still a very nourishing dish, im treating this as a blank canvas.-11 Mar 2014

My partner liked this more than I did. He went back for a large helping of seconds. For me it was nice but not fabulous. Not sure what was the missing element for me. I've given it 4 stars instead of 3 as it was so popular with my partner.-08 Jun 2011


24 Buckwheat Recipes That’ll Make You Love Cooking With Buckwheat Kasha

You should have some buckwheat recipes on hand, because the newest kid on the superfood block is… well, buckwheat. Obviously.

I have done some research and found some tasty ideas. If you are in a hurry because you already have a pot of boiling water ready to go, then scroll down below to see them. Otherwise, there are some interesting things to read. Did you know for example, that buckwheat is completely gluten-free?


Domatesli Bulgur Pilavı – Easy Bulgur Pilaf Recipe With Tomatoes

There are lots of little additions you can make to you bulgur pilaf recipe to make so that you can pack it with flavour. One of our favourite local lokantas in Fethiye uses a stock and they also give their bulgur pilaf a generous sprinkling of dried mint.

Another common bulgur pilaf recipe you will see in restaurants and lokantas is the one we make more than any others – domatesli bulgur pilavı. This translates as bulgur pilaf with tomatoes. We love it!

The bulgur wheat takes on the colours of the tomatoes and pepper paste

We love it because, as you can see in the photo above, as the bulgur wheat cooks and softens, it takes on the colour of the tomatoes and red pepper paste. A bit of colour on your plate, a bit of moisture and also sweetness from your added ingredients.


The Best Buckwheat Salad with Feta and Tomatoes

We are in full spring mode, which means time to start transitioning into lighter meals. My new discovery and my new favourite ingredient to add to any salad is buckwheat. This stuff turns regular salad into a meal. So I did just that to create my new favourite salad: the best, colourful and light, buckwheat salad with feta and tomatoes.

This buckwheat salad is basically my ideal weekday/night meal. it's perfect for a healthy work lunch or a light dinner. The buckwheat keeps you full, while the tomatoes, cucumber and onion bring so much freshness to the salad and add just the flavour I was looking for.

What is buckwheat?

I actually just recently discovered buckwheat, which is a highly nutritious seed that is high in protein and fiber. It contains loads of vitamins and minerals and boasts numerous health benefits. Plus, despite it's name, it's gluten-free! That's right, buckwheat is not a grain.

So what are some of the health benefits of this seed? Here's just a few:

  • promotes heart health --> lowers risk of developing high cholesterol and high blood pressure
  • promotes digestion
  • supports brain, liver and digestive health --> helps prevents digestive disorders
  • contains antioxidants --> can help fight cancer or heart disease
  • controls blood sugar and lowers risk of diabetes

Buckwheat is also really easy to prepare. It only takes about 10-20 minutes too cook (depending on the package instructions).

So what are you waiting for? It's time to try this superfood in the best buckwheat salad with feta and tomatoes! If you are up for an extra touch of herbs, add some fresh mint of flat-leaf parsley and enjoy!


Recipe Summary

  • 2 tablespoons butter
  • ½ cup orzo pasta
  • ½ cup diced onion
  • 2 cloves garlic, minced
  • ½ cup white rice
  • 2 cups chicken broth
  • 1 cup chopped spinach
  • ½ cup chopped Bulgarian feta cheese

Melt butter in a skillet over medium-low heat cook and stir oro in the melted butter until golden brown, 3 to 5 minutes. Stir onion into orzo and cook until translucent, 5 to 10 minutes. Cook and stir garlic into orzo-onion mixture until fragrant, about 1 minute.

Mix rice and chicken broth into orzo-onion mixture bring to a boil. Reduce heat to medium-low, cover skillet, and simmer until rice is tender and liquid is absorbed, 20 to 25 minutes. Remove from heat and stir in spinach and feta. Cover and let stand until spinach is wilted and feta is melted, about 5 minutes. Fluff with a fork.


Fabulous Farro Recipes

Farro is a Mediterranean grain that’s particularly suited for hearty salads, but there is so much more that this mighty ingredient can do. Put farro’s nutty flavor to good use with these simple sides and wholesome main dishes.

Related To:

Photo By: Renee Comet ©2013, Television Food Network, G.P. All Rights Reserved.

Photo By: Kana Okada ©2012, Kana Okada

Photo By: Stephen Johnson ©2014, Television Food Network, G.P. All Rights Reserved

Photo By: Renee Comet ©2013, Television Food Network, G.P. All Rights Reserved

Photo By: Anders Krusberg ©2015, Television Food Network, G.P. All Rights Reserved

Perfect Farro

It's easy to fall in love with the chewy, nutty flavor of this wholesome wheat grain, but you may be hesitant to cook it at home due to its reputation for being tricky to prepare. This couldn't be further from the truth. The hardest part may be knowing which type of farro you&rsquove got &mdash it comes in whole grain, semi-pearled (some of the bran is removed) and pearled (all of the bran is removed) &mdash and this is not indicated on all packages. All types have slightly different cooking times and absorb different amounts of liquid, so the best route to perfectly cooked farro is to boil it like pasta and dress and season it after it's out of the pot. Toasting the farro in a skillet before boiling enhances its nutty flavor even more.

Farro Salad with Tomatoes and Herbs

Toss together an easy salad of chopped tomatoes, hearty farro, snipped fresh chives and Italian parsley for a satisfying lunch or first course for a picnic or party.

Cucumber, Melon and Farro Salad with Feta

This is the quintessential summer salad &mdash the one that everyone at the cookout lines up for. Cantaloupe, cucumbers and fresh mint are the refreshing base. Sweet cherry tomatoes add bright notes (and color!) and farro lends heft and nutty taste. Salty feta and a tart red wine vinaigrette round out the flavors in this easy make-ahead salad.

Three-Onion Farro Soup

This French-onion style soup ditches the croutons for hearty farro.

Farro Pilaf

Combine cooked farro with raisins, pistachios and parsley for a wholesome side that&rsquos comparable to your favorite rice dish.

Farro and Corn Salad

You'll find farro with the whole grains in your grocery store or health food market (near the quinoa) but if you can't find it you can use barley in this simple, packed-with-summer-flavors salad.

Healthy Farro Fried "Rice"

Farro is an Italian variety of wheat with grains that turn tender and toothsome with cooking. It's often added to soups and risotto but works as a terrific substitute for rice in this easy stir-fry.

Baked Farro and Butternut Squash

Ina says, &ldquo"This is a recipe from California chef Maria Sinskey. The flavors and textures are amazing."

Shrimp, Watercress and Farro Salad

This shrimp, watercress and farro salad will leave you feel totally satisfied but not overstuffed.

Farro with Cheese and Herbs

Farro lends a hearty bite to Giada&rsquos two-cheese baked dish.

Farro Risotto with Fennel

Using farro in place of rice makes this a hearty, no-fuss risotto.

Mediterranean Farro Salad

Farro, an Italian whole grain similar in texture to barley or wheat berries, lends its hearty bite to Giada&rsquos chilled Mediterranean pasta-like salad.

Pasta with Farro

Inspired by kasha varnishkes, a classic Jewish dish, this dish replaces buckwheat with farro and bow ties with orecchiette. Toss the cooked pasta and grains in a brown butter sauce for rich, simple flavor.

Pork and Pineapple Grain Bowl

Whether you want an easy dinner or a satisfying lunch, this grain bowl will do the trick. Sweet pineapple salsa makes the perfect pairing with grilled pork tenderloin while tender farro ties the whole thing together.

Herbed Farro Pilaf

Get your whole-grain fix with a salad made from nutty, chewy farro. You can find farro in the bulk bins at your grocery or health-food store, or with the other packaged whole grains.

Whole-Grain Bean and Turkey Cassoulet

This casserole is super flavorful, thanks to the turkey kielbasa, and packed with fiber at 15 grams per serving (more than half the suggested daily intake!). Leftovers can be frozen for up to 1 month.

Farro with Caramelized Veggies and Apples

Make the most of your seasonal produce by tossing it with farro, salt and a pinch of red pepper flakes.

Farro Salad with Asparagus, Tomatoes and Ricotta Salata

Farro is toasted until nutty before being boiled until plump and toothsome and then tossed asparagus and tomatoes and a simple dressing of lemon and olive oil.

Butternut Squash, Kale and Farro Salad

For a fall-flavored dinner that&rsquos perfect for weeknights, combine farro with kale, roasted squash, rotisserie chicken and a mustard vinaigrette.

Crab Farrotto with Peas

Looking for an elegant main course? Simmer farro in lobster stock until tender and creamy, then incorporate Parmesan, crab, peas and lemon zest. Fresh herbs add the finishing touch (and a beautiful pop of color!).

Charlie Bird's Farro Salad

Ina&rsquos secret to flavorful farro? She cooks the grain in a combination of apple cider and water for a subtle touch of sweetness. Once the farro is tender, she combines it with arugula, radish, Parmesan, pistachios and mint for a delicious salad that&rsquos designed to impress.


Tomato Bulgur Pilaf

Tomato bulgur pilaf which is known in Arabic as “burghul a banadoura” can be served as a main dish or as a side dish. It is often served with yogurt, plain (how I feed it to my 1 year old) or as a yogurt salad like my Lebanese cucumber and yogurt salad.

It is a very popular dish in Lebanon and in Turkey because of it’s simplicity and for the fact that it costs very little to make! At every Turkish restaurant I have ever eaten at, this bulgur pilaf is always served on the side of whatever grilled meat I order.

What is Bulgur?

If you’re not familiar with bulgur, it is a whole grain that resembles quinoa. It is healthier than white rice, containing much more fiber and protein. It is also lower on the glycemic index and contains more vitamins and minerals.

There are different types of bulgur the two main types being coarse, and fine. The fine bulgur is what is used in tabbouleh and kibbe because it can be used raw, while this dish requires the coarse one for cooking. For the course bulgur, you will notice in Middle-eastern grocery stores, they contain numbers on the packaging. Number 1 typically means the fine bulgur, 2 and 3 are course with 3 being the largest size. Both 2 and 3 will work for this recipe.

Bulgur cooks fairly quickly. I cook the course bulgur using the same ratio of bulgur to water as I do for short-grain rice to water. For every 1 cup of bulgur, I use 1 1/2 cups of water. It cooks in about 15 minutes over medium-low heat.


Beautiful Bulgar and Spinach Pilaf with Labneh and Chili Roast Tomatoes

A few important headnotes here: First off, I cheated on a few of the steps here because I was camping and had just one pot. I am including her recipe as it appears in her book, as it was intended. Harissa can be found in many ethic food sections, or you can make it yourself. Also, Bulgar is often spelled bulgur or bulghur - I'm going with the spelling Diana uses in her book.

My camping shortcuts: I had coarse bulgar onhand, which takes a bit of time to cook up. Because we were camping I substituted couscous, which took only a couple minutes to cook once my broth was boiling (2 cups couscous to 2 1/2 cups water/broth - remove from heat, cover and steam for about five minutes, fluff with fork). Both are delicious. Wholewheat couscous is readily available here in San Francisco and worth looking for in your local stores as well. I threw the spinach in with the couscous and it wilted nicely, not as good as Diana's method but. it works. The other components were pre-made the night before and kept in mason jars in a cooler.

Another tip, consider making more of everything while you are at it. I used cherry tomatoes (all different shades of red, orange, and yellow) and roasted up a whole pan of them while I was at it. Same goes for the onions.

1 onion, finely chopped
4 tablespoons olive oil
2 garlic cloves
6 ounces bulgar wheat
1 1/4 cups (10 fluid ounces) vegetable or chicken stock
salt and pepper
10 1/2 ounces spinach
leaves torn from a small bunch of mint, torn
extra-virgin olive oil

For the labneh:
1 1/8 cups (9 fluid ounces Greek yogurt)
1 fat garlic clove, crushed
pinch of salt

For the tomatoes:
12 plum tomatoes
4 tablespoons olive oil
2 tablespoons balsamic vinegar
1 - 1 1/2 teaspoon harissa
2 teaspoons soft dark-brown sugar

For the onions:
2 onions, very finely sliced
2 tablespoons olive oil
1/2 teaspoon ground cinnamon
1 1/2 teaspoon soft brown sugar
juice of 1/2 small lemon

You have to start the labneh the day or night before. Just line a sieve with a bit of cheesecloth and set it over a small bowl. Put the yogurt into the cheesecloth and refrigerate the while thing. The yogurt will lose a bit of excess moisture over the next 24 hours, leaving you with a firmer mixture, a bit like cream cheese. Help it by giving it a squeeze once or twice. Tumble the yogurt into a bowl. Add the garlic, a little salt and mash it all together. Cover and put the labneh into the refrigerator until you need it.

Halve the tomatoes lengthwise and put them in a small roasting pan or oven proof dish. Mix together the olive oil, balsamic vinegar, harissa, some salt and pepper, and pour this over the tomatoes. Turn them over, making sure they get coated, ending with them cut-side up. Sprinkle the soft brown sugar over the top and put in an oven pre-heated to 350F degrees. Cook for 40-45 minutes (hs note: less time if you use smaller cherry tomatoes), until the tomatoes are shrunken and sweet. they can either be hot or at room temperature when you add them to the pilaf, so you could do this part in advance.

For the pilaf, saute the chopped onion in half the olive oil in a fairly heavy-bottomed saucepan. When the onion is soft and translucent add the garlic and cook for another couple of minutes. Tip the bulgar wheat (or alternately couscous - see headnote) into the pan (on top of the onions you just sauteed), pour in the stock, and season. Bring to a boil, then turn down the heat and let the bulgar simmer in the stock for about 15 minutes. All the stock will have been absorbed by then. Cover the pot and let the bulgar sit to fluff up for another 10 minutes.

Take the stalks off the spinach and wash the leaves well. In a covered pot, cook the leaves in just the water that clings to them after washing. they will wilt in about 4 minutes. Squeeze out the excess moisture and chop the leaves very roughly. Saute the spinach for a few minutes in the remaining olive oil and season it well with salt and pepper. Stir this into the bulgar wheat.

Quickly cook the finely sliced onions in very hot olive oil - you want them golden brown with some crispy bits. For the last minute of cooking time, add the cinnamon and brown sugar. Stir this around and, once the sugar has melted and begun to slightly caramelize, add a good squeeze of lemon juice and some salt and pepper.

Layer the different components in a broad, shallow bowl: tip in the bulgar wheat, sprinkle on half the mint, then the tomatoes, then the rest of the mint. Break the labneh into lumps and scatter them over the tomatoes. Now strew the onions on top, drizzle with a slug of extra-virgin olive oil, and serve.


Nutrition (per serving)

  • Calories
  • 342,
  • Protein
  • 10 g,
  • Carbohydrates
  • 37 g,
  • Fat
  • 19 g,
  • Fibre
  • 7 g,
  • Sodium
  • 754 mg.
  • Excellent source of
  • Vitamin C

Kitchen Tip:
Buckwheat groats are the hulled seeds of the buckwheat plant. A staple in Russian cooking, they’re a gluten-free whole grain. When roasted, they’re known as kasha and have an earthier flavour. We found them in a bulk-food store.


Reviews

I made it with brown rice and used lemon-infused olive oil I had on hand instead of making the herbed oil. I added chopped mint and parsley, and some minced onion. Delicious!

What a great blueprint to riff on! Just the thing to inspire a lunch with what I have on hand! I didn't have herbed olive oil (and I didn't feel like making it), so I used backyard herbs, feta, cucumbers, some end-of-summer tomatoes, chickpeas and chili flake. Delightful.

I used brown rice as that's all I had. I found this to be bland and dry and wouldn't make it again.

Excellent! Quick and tasty. We don't eat white rice, so I substituted with brown rice prepared in a rice cooker. I also added 1/2 of a diced red onion.

Excellent! I used the already cooked brown rice from TJ and think this recipe is quick, hearty and outstanding. I only made enough of the herb oil for the recipe but I can imagine this oil used on a number of other dishes including fish or lamb.

Hey cynical & disgusted, the only disconnect here is YOU! You obviously don't know how to use the nutritional info provided. Why don't you go onto the internet and find a really simple search engine, one you think you will be able to understand, and read about how the numbers on a nutritional chart are calulated? (Sorry if I used words that were too big for you to understand in this note¿¿ )

This recipe seems like it would be healthier and be better if you used that really good wild rice mix. Less gummy and more tasty. I will try it and see if that is the case.

There is a serious disconnect between the nutritional info and the recipe. 3/4 cup of oil is a whole lot more than 60 gram (6 servings at 10 g/serving.

i made this last night with Brown rice. I don't generally prefer cold rice dishes, but was told the feta would be bitter if I added it to hot rice, so I did follow the recipe to wait 10 minutes. I don't think the brown rice fared so well, I used a rice cooker and have always done well with that. However I think next time I would use white rice (as the recipe says). I liked the way it looked so elegant with the tomatoes and herbed oil. This is definitely one Iɽ like to keep on file.

Fantastic recipe and a perfect accompaniment to the beef, chicken and fish kebobs on the grill! A real keeper :)


Watch the video: Πεντανόστιμο Μπουγιουρντί Το πιο διάσημο τυρένιο ορεκτικό - Roast Feta Cheese (June 2022).