How to Cook Buckwheat 3 Ways | Whole Grains Month | Explore Whole Grains
Recipes in this Video
Originating in Slovenia, Buckwheat Salad is a nutritious dish that highlights the versatility of buckwheat, a staple grain in Eastern European cuisine. It is often enjoyed during summer months as a refreshing side dish or light meal, celebrating seasonal vegetables and fresh herbs. Today, variations can be found globally, with different dressings and toppings reflecting local tastes and dietary preferences.
Ingredients
- ●buckwheat
- ●cucumber
- ●red bell pepper
- ●red onion
- ●parsley
- ●olive oil
- ●lemon juice
- ●salt
- ●black pepper
- ●cherry tomatoes
- ●feta cheese
- ●garlic
- ●carrot
- ●spinach
- ●walnuts
Instructions
- 1Rinse buckwheat under cold water until clear.
- 2Boil water in a pot and add buckwheat; cook until tender, about 15 minutes.
- 3Drain buckwheat and let it cool completely.
- 4Chop cucumber, red bell pepper, red onion, and carrot into small pieces.
- 5Finely chop parsley and spinach.
- 6In a large bowl, combine cooled buckwheat, chopped vegetables, and herbs.
- 7In a separate bowl, whisk together olive oil, lemon juice, salt, and black pepper.
- 8Pour dressing over the salad and toss gently to combine.
- 9Add crumbled feta cheese and walnuts; mix lightly.
- 10Chill the salad in the refrigerator for at least 30 minutes before serving.
- 11Serve cold, garnished with additional parsley if desired.
Ingredient Alternatives
feta cheese
Healthier: cottage cheese
Cheaper: ricotta cheese
Cottage cheese is lower in fat and calories.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil has healthy fats, while canola is more affordable.
walnuts
Healthier: almonds
Cheaper: sunflower seeds
Almonds are a healthier nut option, while sunflower seeds are budget-friendly.
lemon juice
Healthier: lime juice
Cheaper: vinegar
Lime juice offers a similar zest, while vinegar is often less expensive.
Techniques
Equipment
Also Known As
Ingredients
- ●1 cup buckwheat groats
- ●2 cups water
- ●1/2 tsp salt
- ●1 tbsp maple syrup
- ●1/2 tsp cinnamon
- ●1/4 cup chopped nuts (e.g., walnuts, almonds)
- ●1/2 cup fresh berries (e.g., blueberries, strawberries)
- ●1/4 cup almond milk (or any milk of choice)
Instructions
- 1Rinse the buckwheat groats under cold water in a fine mesh strainer.
- 2In a medium saucepan, combine the rinsed buckwheat, water, and salt. Bring to a boil over medium-high heat.
- 3Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the buckwheat is tender and the water is absorbed.
- 4Remove from heat and let it sit covered for 5 minutes to steam.
- 5Fluff the cooked buckwheat with a fork and stir in the maple syrup and cinnamon.
- 6Divide the buckwheat into serving bowls.
- 7Top each bowl with chopped nuts and fresh berries.
- 8Drizzle with almond milk before serving.
Equipment
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