5 from 108 votes
Buckwheat Salad with California Prunes, Red Cabbage, Walnuts & Blue Cheese
This buckwheat salad features cooked buckwheat groats mixed with sliced red cabbage, halved California prunes, toasted walnuts, and crumbled blue cheese, all dressed in a tangy blend of olive oil, balsamic vinegar, and maple syrup. The salad balances nutty, sweet, and savory flavors with a variety of textures from crunchy cabbage and walnuts to creamy cheese.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings:
4
Calories:
349 kcal
Course:
Salad
Cuisine:
American, Canadian
Ingredients
- 1 cup buckwheat groats cooked
- ¼ cup walnuts chopped & toasted
- 15 prunes halved
- ½ red cabbage about 2 cups, thinly sliced, small
- ¼ cup blue cheese crumbled
- 2 tablespoon parsley chopped
Dressing
- 3 tablespoon olive oil extra virgin
- 1 tablespoon balsamic vinegar
- 1 tablespoon maple syrup
- salt to taste
- black pepper to taste
Instructions
- Cook buckwheat groats according to package directions, usually 10 minutes
- Remove groats from heat, drain and rinse in cold water
- While buckwheat is cooking, toast walnuts in a skillet over low heat, about 10 minutes
- On a platter, arrange buckwheat groats, California Prunes, cabbage, walnuts, and crumbled blue cheese
Cup of Yum
Dressing
- In a small bowl, whisk together oil, vinegar, maple syrup, salt and pepper
- Drizzle the dressing over the salad
- Toss to coat
- Garnish with parsley and serve
Notes
- Feta cheese can replace blue cheese for a milder flavor.
- Use vegan feta or omit cheese altogether to make this salad vegan-friendly.
- For nut allergies, replace walnuts with spiced roasted chickpeas or toasted pumpkin or sunflower seeds.
Nutrition Information
Serving
1g
Calories
349kcal
(17%)
Carbohydrates
45g
(15%)
Protein
7g
(14%)
Fat
18g
(28%)
Saturated Fat
4g
(20%)
Cholesterol
6mg
(2%)
Sodium
151mg
(6%)
Potassium
642mg
(14%)
Fiber
7g
(28%)
Sugar
23g
(46%)
Vitamin A
1696IU
(34%)
Vitamin C
63mg
(70%)
Calcium
126mg
(13%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 349
% Daily Value*
| Serving | 1g | |
| Calories | 349kcal | 17% |
| Carbohydrates | 45g | 15% |
| Protein | 7g | 14% |
| Fat | 18g | 28% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 6mg | 2% |
| Sodium | 151mg | 6% |
| Potassium | 642mg | 14% |
| Fiber | 7g | 28% |
| Sugar | 23g | 46% |
| Vitamin A | 1696IU | 34% |
| Vitamin C | 63mg | 70% |
| Calcium | 126mg | 13% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.