How to Make a Delicious Buckwheat Salad Recipes

 Prep Time: 10 minutes

Cook Time: 15-20 minutes

Total Time: 25-30 minutes

How I Make a Delicious Buckwheat Salad

Here’s how I make a refreshing and healthy buckwheat salad step by step. It’s light, nutritious, and perfect for a quick meal or a side dish.

Ingredients:

For the Salad:

• 1 cup buckwheat groats
• 2 cups water (or vegetable broth for extra flavor)
• 1 cucumber, diced
• 1 bell pepper (red or yellow), diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro or mint, chopped (optional)
• 1/2 cup crumbled feta cheese (optional)
• 1/4 cup sunflower seeds or chopped nuts (like walnuts or almonds)

For the Dressing:

• 3 tablespoons olive oil
• 1 tablespoon lemon juice (or apple cider vinegar)
• 1 teaspoon Dijon mustard (optional)
• 1 clove garlic, minced
• Salt and pepper to taste

Step 1: Cook the Buckwheat

1. Rinse the buckwheat under cold water using a fine mesh strainer to remove any bitterness or debris.
2. Boil the water (or vegetable broth) in a medium pot.
3. Once the water is boiling, add the buckwheat and lower the heat to a simmer. Cover the pot.
4. Simmer for 10-12 minutes until the buckwheat is tender and the liquid is absorbed. Stir occasionally to prevent sticking.
5. Once cooked, remove from heat and let the buckwheat rest for about 5 minutes. Fluff it with a fork and set aside to cool.

Step 2: Prepare the Vegetables

1. While the buckwheat is cooling, dice the cucumber and bell pepper into bite-sized pieces.
2. Halve the cherry tomatoes and finely chop the red onion.
3. Chop the fresh parsley and cilantro or mint (if you’re using it) for a burst of freshness.

Step 3: Make the Dressing

1. In a small bowl, whisk together olive oil, lemon juice, and Dijon mustard (if using).
2. Add the minced garlic and season with salt and pepper.
3. Mix well until you have a smooth, tangy dressing.

Step 4: Assemble the Salad

1. In a large mixing bowl, combine the cooled buckwheat with your prepared vegetables (cucumber, bell pepper, tomatoes, red onion).
2. Add the fresh parsley (and cilantro or mint, if you like) and the crumbled feta cheese (if you're using it).
3. Gently toss everything to combine the ingredients evenly.

Step 5: Add the Dressing

1. Pour the dressing over the salad.
2. Toss the salad gently to ensure everything is well-coated in the dressing.

Step 6: Garnish and Serve

1. For added crunch, sprinkle sunflower seeds or chopped nuts on top of the salad.
2. Serve immediately, or let it chill in the fridge for 30 minutes to let the flavors blend together.

Tips:

• To keep the salad vegan, you can skip the feta or use a plant-based alternative.
• Add some extra protein like chickpeas, grilled chicken, or tofu if you want to make it more filling.
• Store any leftovers in an airtight container in the fridge for up to 3 days.

That’s it! You’ve made a delicious buckwheat salad that’s sure to impress and satisfy.