4.9 from 102 votes
Mediterranean Buckwheat Salad
This Mediterranean Buckwheat Salad blends nutty buckwheat groats with fresh vegetables like tomatoes, cucumber, bell pepper, and kalamata olives. Tossed with a lemon-oregano and olive oil dressing, the salad offers bright, fresh flavors balanced with a slight tang and earthiness. Optional crumbled feta adds a creamy, salty element. This chilled salad is a refreshing, textured side or light meal with a Mediterranean profile.
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
Servings:
4
servings
Calories:
215 kcal
Course:
Salad
Cuisine:
Mediterranean
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
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 215
% 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.