Mediterranean Buckwheat Salad
User Reviews
4.9
-
Prep Time
15 mins
-
Cook Time
20 mins
-
Total Time
35 mins
-
Servings
4 servings
-
Calories
215 kcal
-
Course
Salad
-
Cuisine
Mediterranean
Mediterranean Buckwheat Salad
Description
Mediterranean Buckwheat Salad features cooked and cooled buckwheat groats combined with diced tomatoes, cucumber, yellow or orange bell pepper, pitted kalamata olives, and red onion. The vegetables and groats contribute a mix of soft and crisp textures while the olives add a rich, briny contrast. The dressing, made from olive oil, lemon juice, sea salt, and dried oregano, brings a bright and slightly tangy flavor to tie the ingredients together.
The dish has a balanced composition of fresh vegetables and wholesome buckwheat, making it satiating but light. With the addition of crumbled feta cheese, the salad gains a creamy and salty dimension, though it can remain vegan when feta is omitted.
This salad is best served chilled or at room temperature and can be a part of a Mediterranean-style meal or a standalone vegetarian dish. It pairs well with grilled meats or as a hearty accompaniment to other vegetable dishes.
Ingredients
- ½ cup buckwheat groats
- 1.25 cups water
- ½ cup red onion diced
- 1 cup tomatoes cherry or grape
- 1 cup cucumber chopped
- ½ cup kalamata olives pitted
- 1 bell pepper seeded and chopped, yellow or orange
- ¼ cup olive oil
- lemon juice of one
- ½ teaspoon salt sea salt
- 1 teaspoon oregano dried
- ½ cup feta cheese optional, crumbled
- ¼ cup parsley chopped, fresh
Instructions
- In a saucepan, bring buckwheat and water to a boil
- Turn heat to low, cover, and simmer about 20 minutes
- Remove from heat and let stand covered, for 5 minutes. Fluff with a fork and allow to cool
- Combine cooled groats with tomato, cucumber, olives, and bell pepper in a salad bowl
- in a small bowl, whisk together olive oil, lemon juice, salt, and oregano
- Pour dressing on the salad and toss to combine
- Garnish with parsley and feta cheese, if using
Notes
- Omitting feta keeps the salad vegan.
- Allow buckwheat to cool completely before mixing to avoid wilting vegetables.
- The salad can be prepared ahead and stored in the refrigerator to enhance flavors.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 215 kcal
% Daily Value*
| Serving | 1cup | |
| Calories | 215kcal | 11% |
| Carbohydrates | 5g | 2% |
| Protein | 3g | 6% |
| Fat | 20g | 31% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 16mg | 5% |
| Sodium | 772mg | 32% |
| Potassium | 228mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 1725IU | 35% |
| Vitamin C | 49.2mg | 55% |
| Calcium | 119mg | 12% |
| Iron | 0.9mg | 5% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
You'll Also Love
