Buckwheat Salad

An easy and healthy lunch salad or side dish.
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Buckwheat is a nutty tasting whole grain that is very healthy. I usually like to use buckwheat whenever I want to substitute for brown rice. It cooks much quicker – unless you plan to roast it first. Roasting increases the nutty flavor. Buckwheat holds up well in salad.

The first time I made this salad, my hubby was delighted how flavorful it tasted. That sentiment was grounds for me to make buckwheat more often. This recipe can be easily adapted for vegans by replacing the cheese with your favorite nuts. I hope you will make it and enjoy as much as we do. Happy Cooking!

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Buckwheat Salad

An easy vegetarian friendly dish that is great for lunch or a side dish.

Course Entree, Lunch, Salad, Side Dish
Cuisine American, Mediterranean
Keyword Cucumbers, Easy Buckwheat Salad, Feta Cheese, Healthy Cuisine, Hearty Salad, Roma Tomatoes, Vegetarian Cuisine
Prep Time 10 minutes
Cook Time 12 minutes
Resting Time: 15 minutes
Total Time 37 minutes
Servings 5 People
Calories 476 kcal
Author Yasmin Jackson

Ingredients

FOR THE BUCKWHEAT:

  • 1 cup buckwheat rinsed
  • 2 cups warmest tap water
  • 1/2 teaspoon sea salt
  • 4 ounces Haricot Verts (or string beans) ends snipped off and cut beans into 1 inch pieces.

FOR THE SALAD VEGETABLES:

  • 3 mini cucumbers ends cut off and diced
  • 3 roma/plum tomatoes diced
  • 3 scallions finely diced
  • 1/2 red onion peeled and finely diced
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon ground cumin
  • 1/4 cup lemon juice freshly squeezed.
  • 1/2 of a lemon
  • 1/4 cup extra virgin olive oil
  • 1/4 cup fresh dill finely chopped
  • 2 small cloves garlic finely minced/crushed
  • 2 tree ripened peaches
  • 1 large haas avocado
  • 8 ounces fresh feta cheese crumbled into large pieces

Instructions

COOK THE BUCKWHEAT:

  1. In a medium size pot, add the 2 cups of water, the 1 cup rinsed buckwheat and 1/2 teaspoon sea salt. Use medium high to high heat.

  2. Bring to a boil. Cover. Reduce heat to low and simmer 10 minutes until liquid is absorbed.

  3. Turn off the heat. Add the string beans to the buckwheat. Mix. Cover and allow to sit for 10 to 15 minutes.

ASSEMBLE THE SALAD:

  1. Once the buckwheat/string beans are cool, add them to a large salad bowl.

  2. Add the cucumbers, tomatoes, onions, and scallions.

  3. Sprinkle with 1/2 the salt and 1/2 the black pepper.

  4. Add the cumin to the lemon juice. Stir. Drizzle/pour over the salad.

    Note: I mix the cumin and lemon juice together to allow the cumin to mix in more thoroughly into the salad.

  5. Drizzle in the olive oil.

  6. Sprinkle in the dill and minced garlic.

  7. Use two salad spoons to gently combine.

  8. Remove the pits from the peaches. Cut the peaches into your desired diced/chopped sizes. Add them to the salad.

  9. Cut avocado into two lenghtwise. Remove the pit. Cut each avocado half into two and peel off the skin. Dice the avocado quarters into your desired chunk sizes. Add them to the salad.

    Note: If you diced the avocado before they are actully needed, you will need to coat them with lemon or lime juice to prevent them from becoming brownish.

  10. Juice the remaining 1/2 lemon over the salad. Add the remaining salt and black pepper.

  11. Crumble the feta into the salad.

  12. Mix gently to combine all the ingredients.

  13. Allow the salad to rest at least 1 hour before serving.

    Note: the salad can be eaten right away or refrigerate up to 1 day. The flavors will taste better the longer they rest.

  14. Plate and serve as a lunch salad or serve as a side dish. Enjoy!

Nutrition Facts
Buckwheat Salad
Amount Per Serving
Calories 476 Calories from Fat 252
% Daily Value*
Fat 28g43%
Saturated Fat 10g63%
Cholesterol 40mg13%
Sodium 985mg43%
Potassium 975mg28%
Carbohydrates 49g16%
Fiber 10g42%
Sugar 13g14%
Protein 15g30%
Vitamin A 1354IU27%
Vitamin C 35mg42%
Calcium 294mg29%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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