Enjoy a quick and healthy Buckwheat Salad packed with fresh veggies, herbs, and a light dressing. This easy recipe is perfect for a nutritious meal or side dish!
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We love whole-grain unprocessed salads like this Mediterranean Power Bowl or Pesto Chicken Quinoa Bowl. They are our go-to's for meal prepping for work or school and they're so healthy just like this salad!
Why You'll Love Buckwheat Salad
Quick and Easy Preparation: Everything can be made in two easy steps with simple ingredients.
Healthy and Nutritious: This salad is loaded with essential vitamins and minerals, thanks to nutrient-rich buckwheat, an ancient grain high in fiber and renowned for its numerous health benefits.
Customizable: You can easily get creative by adding different types of fruit and veggies depending on what you have on hand.
What is Buckwheat?
Buckwheat is a nutrient-dense, gluten-free seed often used as a grain substitute. It's been around for thousands of years and has remained mostly unchanged which is why it's known as an ancient grain.
Despite its name, it’s not related to wheat and belongs to a group of foods known as pseudocereals. Buckwheat is rich in fiber, protein, and essential nutrients like magnesium, copper, and manganese. You can read more about how buckwheat benefits the body here.
Ingredient Notes and Substitutions
Buckwheat: This is the base of the dish, you can use it raw or toasted. Sometimes this can be hard to find so quinoa or farro make great nutritious substitutes.
Chickpeas: Canned chickpeas are a quick and convenient option. Any bean can be substituted. Try white, black, or pinto.
Apple: We typically go for Honeycrisp because we love the crisp texture and sweet juicy flavor. You can use any apple you have on hand. Try substituting for peach or nectarines.
Salad Dressing: I find vinaigrettes to be great for this salad. I've tried it with Italian, and Apple Cider Vinaigrettes. Both were a hit! You can also try making your own. Try the Maple Dijon Dressing from my Butternut Beetroot Salad.
See the recipe card for full information on ingredients and quantities.
How to Make Quick and Easy Buckwheat Salad in 2 Steps
Step 1: In a saucepan bring water to a boil. Add the buckwheat and simmer on low, covered for 10-15 minutes or until the water has been completely absorbed and is tender. When done, set aside and let cool.
Step 2: Add the buckwheat, cucumber, red onion, chickpeas, apple, tomatoes, and dill to a large mixing bowl. Stir to combine all the ingredients. Top with your favorite salad dressing and serve immediately.
Tips
- Keep your apples from turning brown by tossing them in a little lemon juice before adding them to the salad.
- Keep the dressing separate until you're ready to serve.
- Allow the buckwheat to cool before adding the remaining ingredients to keep the apples, onion, and tomatoes crisp and fresh.
Storing Buckwheat Salad
For optimum freshness, keep the buckwheat salad in an airtight container in the refrigerator for 3-4 days. Store the salad dressing separately from the salad.
Frequently Asked Questions
Buckwheat is a healthy source of complex carbs due to its high nutritional value and health benefits. It’s also gluten-free, minimally processed, and has a low to moderate glycemic index
Yes, you can eat buckwheat raw, but it's better to soak or sprout it first. Soaking softens it and improves digestion by reducing compounds like phytic acid.
Buckwheat has a nutty, earthy flavor with a slightly toasty undertone.
More Delicious Salads
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Quick and Healthy Buckwheat Salad
Ingredients
- 1 cup buckwheat
- 2 cups water
- 1 cup sliced baby cucumber
- 1/2 cup chopped red onion
- 1/2 can chickpeas drained and rinsed
- 1 cup chopped apple
- 1 cup sliced cherry tomatoes
- fresh dill
- Salad dressing of choice
Instructions
- In a saucepan bring water to a boil. Add the buckwheat and simmer on low, covered for 10-15 minutes or until the water has been completely absorbed and the buckwheat is tender. When done, set aside and let cool.
- Add the buckwheat, cucumber, red onion, chickpeas, apple, tomatoes, and dill to a large mixing bowl. Stir to combine all the ingredients. Top with your favorite salad dressing and serve immediately.
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