Buckwheat Salad
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Looking for healthy and filling recipes? Try this protein-rich buckwheat salad. It’s packed with nutrients and can be enjoyed for breakfast, quick lunch or as a side. Also naturally gluten-free and vegan!
5 reasons to make buckwheat salad
- Easy recipe.
- Healthy option.
- Protein rich – if you are looking for high-in-protein but meat-free meals, this buckwheat salad is a great choice.
- Perfect for meal prep – cook buckwheat ahead and store it in the fridge for later use!
- Versatile recipe – the amounts of the ingredients can be adjusted to your liking.
If you are not a vegan, serve it with boiled egg to increase the protein. Or bring it to a whole new level by pan-roasting cherry tomatoes and sprinkling some Feta cheese over.
Does buckwheat taste good?
Not many people like buckwheat on its own. I personally would not eat buckwheat on its own either. It’s boring and has little taste. But no one wants to eat it plain, right?
Just pair it with fresh (or roasted) vegetables and season well and you will be surprised how different it tastes. You can also turn in into Sweet Potato Buckwheat Burgers in case you are looking for more advanced recipes than this simple buckwheat salad.
What are the benefits of eating buckwheat?
Like I have already mentioned buckwheat is high in protein, it’s also an excellent source of minerals, antioxidants and fiber.
Is buckwheat easily absorbed?
Because of its low glycemic index, buckwheat is digested and absorbed way slower. This is a good thing as the blood sugar and insulin are increased slowly. Buckwheat also makes us feel full for longer.
Can you eat raw buckwheat?
Apparently, you can. I have tried it myself and I can honestly tell you I did not like it so I would not recommend doing it. Simply cook it, season it well and you can enjoy it in salads (start with this buckwheat salad or experiment with other flavors) or as a side.
Buckwheat facts
- It’s not a grain
- It is related to rhubarb, sorrel and knotweed.
- There are two types of buckwheat: raw & roasted.
Tips for making buckwheat salad
- Prepare the groats in advance and store them in an air-tight container in your fridge to save time
- I like using cherry tomatoes for their sweet taste, but you can use any variety you have on hand/you prefer. Just make sure they are ripe to achieve the best flavors.
- Fresh flat leaf parsley adds an extra flavor to this salad so I recommend using it. I don’t recommend using dried parsley instead. However, fresh cilantro is a great alternative.
- Try adding fresh arugula leaves to this salad!
More salad ideas for you:
Buckwheat Salad
Ingredients
- ¾ cup Buckwheat , uncooked (150 grams)
- 1.5 cup Water (370 ml)
- 1 teaspoon Salt + extra for Seasoning
- ½ English Cucumber
- 1 Large Yellow Pepper
- 1.5 cup Cherry Tomatoes (200 grams)
- 4-5 Sprigs Fresh Flat Leaf Parsley
- 1 tablespoon extra virgin olive oil
- A generous Pinch of black pepper
Instructions
- Rinse the buckwheat groats and place them in a small sauce pan. Add the water, salt and bring it to a boil. Reduce the heat to low-medium and simmer for a further 10-15 minutes. If you like the buckwheat to be really tender, it might take longer (see note 4). If the buckwheat does not absorb all the water, drain it.
- Meanwhile: Wash and cut the vegetables into bite–size chunks. Transfer them into a bowl and season with salt and pepper. Pour over a table spoon of olive oil and sprinkle with finely chopped parsley (add as much as you like). Mix well.
- When the buckwheat is ready, taste it, add more salt (if needed) and mix it with chopped veggies.
- Serve warm or cold!
Notes
- You can use any kind of sweet peppers you like: Italian, mini peppers, sweet Banana peppers, ….
- This is a pretty versatile recipe and the amounts of ingredients can be easily adjusted to your liking.
- Those who don’t follow vegan diet can add Feta cheese or boiled egg.
- Cooking buckwheat – This is the way I cook buckwheat but sometimes different brands have slightly different buckwheat so the time may vary. If not sure, I suggest following the package instructions.
- Enjoy this salad for breakfast, lunch or as a side.
Hi Julia, I look forward to trying your buckwheat salad recipe since I bought buckwheat but have never cooked with it! Also, I have 2 daughters who have celiac disease and buckwheat is GF.
I am really interested to read that you have slovakian ancestry, as I do too. My grandmother used to make peroghi filled with prune, and haluski (sp?) made with shredded cabbage. Do you have a good peroghi recipe? I would be interested if you have one.
Unfortunately I do not know a lot about my Slovak side, but would love to travel there. I’ve subscribed to your travel blog.
Thanks! Faith
Hi Faith. Hope you enjoy the salad! As for the recipe for pirohy – I am afraid I don’t have one (not fan of them oops) but can try and ask my mom if she has one. If she does I can send it to your email if interested.
I’ve never cooked with buckwheat, but this looks so good I’ll have to give it a try!
Let me know what you think when you do!
This salad looks so colorful and really brings the buckwheat to life. Looks perfect for my work lunch!
Enjoy! :)
I can’t believe I’ve never cooked with buckwheat before! This salad is so vibrant and healthy!
Thanks, Cliona!
I didn’t know you could eat buckwheat raw! You learn something new every day! I have to say I think I agree with you and would rather it cooked. This salad looks wonderful and such a lovely balance of flavors, I love the versatility of buckwheat!
Yes, apparently you soak it in water overnight and the following day it’s ready. I would not recommend it though.
I don’t think I’ve ever seen whole buckwheat before, so this is really intriguing to me. I love salads like this and we have something similar on a weekly basis, but I’ve used cracked wheat, farro — those types of grains. I’m gonna be on the lookout for buckwheat!
Buckwheat is definitely worth giving a go, Lisa. You will love it!