Buckwheat and Beetroot Salad
This Buckwheat and Beetroot Salad is hearty yet fresh, colourful yet simple, and packed with natural goodness from buckwheat, beetroot, cuucmber, onions and herbs. Whether you’re a seasoned salad lover or someone looking for a fresh addition to your weekly meals, this dish is sure to win you over.
Why You’ll Love This Buckwheat and Beetroot Salad
The Buckwheat and Beetroot Salad is:
- Naturally gluten-free and great for those with dietary restrictions.
- Nutrient-dense, packed with fibre, vitamins, and minerals.
- Quick and easy to prepare, especially if you have cooked beetroot on hand.
- Perfect as a light lunch, side dish, or even a wholesome dinner with some added protein.
But more than that, this salad is a celebration of texture and colour. The nutty softness of buckwheat pairs beautifully with the earthy sweetness of beetroot. Fresh herbs and crunchy vegetables add brightness and crunch, while the lemony olive oil dressing brings it all together with zesty simplicity.
Ingredients
For the Salad:
- 1 cup buckwheat groats
Cooked until tender, these become the hearty base of the salad. - 2 medium beetroot, cooked and cubed
Sweet, earthy, and vibrantly red — beetroot adds flavour and flair. - 1/2 red onion, finely sliced
Offers sharpness and contrast. - 1/2 English cucumber, diced
Brings a refreshing crunch. - 1/2 cup spring onions, sliced
Delicate and fragrant, they blend beautifully with the other ingredients. - 1/2 cup parsley, chopped
For an herbal lift and added freshness.
For the Dressing:
- 3 tablespoons olive oil
Rich and smooth, it coats the ingredients perfectly. - Juice of 1 lemon
Adds brightness and acidity. - Salt and black pepper, to taste
Essential for balance and depth.
Serving Suggestions for Buckwheat and Beetroot Salad
This Buckwheat and Beetroot Salad is versatile and can be served in many ways:
- As a light main course: Perfect for a lunch that won’t weigh you down.
- Alongside grilled vegetables: For a hearty vegetarian plate.
- In a lunchbox or picnic: It travels well and doesn’t wilt quickly.
Add extras like crumbled vegan feta, toasted walnuts, pumpkin seeds, or a scoop of hummus to turn this salad into a more robust meal.
Nutritional Highlights
Every ingredient in this salad contributes something beneficial:
- Buckwheat: Despite its name, it’s not a grain or related to wheat. Buckwheat is actually a seed, rich in fibre, plant protein, and important minerals like magnesium and manganese.
- Beetroot: A great source of folate, nitrates (good for heart health), and antioxidants.
- Red onion and spring onions: Contain compounds with anti-inflammatory and antimicrobial properties.
- Cucumber: Hydrating and low in calories.
- Parsley: High in vitamin K and antioxidants.
- Olive oil: Full of healthy monounsaturated fats and anti-inflammatory compounds.
- Lemon juice: Boosts vitamin C and helps the body absorb iron from the other plant-based ingredients.
Together, these ingredients make a nutrient-packed bowl that supports digestion, immunity, heart health, and energy levels.
Meal Prep and Storage
This salad is a great make-ahead option. It keeps well in the fridge for up to 3 days.
Storage tips:
- Store in an airtight container.
- Keep the dressing separate if you’re preparing it more than a day in advance for best texture.
- Fresh herbs may darken over time, but the flavour will remain bright.
FAQs About Buckwheat and Beetroot Salad
Is buckwheat gluten-free?
Yes, buckwheat is naturally gluten-free despite its name. It’s safe for people with celiac disease or gluten intolerance.
Can I use other grains instead of buckwheat?
Absolutely. Quinoa, millet, barley, bulgur (if not gluten-free), or brown rice can work well as alternatives.
Can I use raw beetroot in the Buckwheat and Beetroot Salad?
You can, but the texture will be crunchier and more earthy. Shred raw beetroot finely and add a bit more lemon juice to balance its robust flavour.
Can I make this Buckwheat and Beetroot Salad ahead of time?
Yes, it actually tastes better after sitting for a bit as the flavours meld together. Just store it in the fridge and consume within 2–3 days.
What’s the best way to cook beetroot?
You can boil, steam, or roast beetroot. Roasting tends to concentrate the flavour and make them sweeter. Simply wrap beets in foil and roast at 200°C (400°F) for 45–60 minutes, then peel once cool.
Can I freeze this Buckwheat and Beetroot Salad?
Freezing is not recommended. The texture of cucumber and herbs will degrade, and the salad will become watery when thawed.
What can I do if I don’t like raw onions?
Try soaking sliced red onions in cold water with a splash of vinegar for 10–15 minutes before using. This mellows their sharpness. Or substitute with cooked onion or shallots for a milder flavour.
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Buckwheat and Beetroot Salad
Ingredients
- 1 cup buckwheat groats
- 2 cups water
- 2 medium beetroots cooked and cubed
- ½ red onion finely chopped
- ½ english cucumber diced
- ½ cup spring onions sliced
- ½ cup parsley chopped
Dressing:
- 3 tbsp olive oil
- juice of 1 lemon
- salt and black pepper, to taste
Instructions
- Cook the buckwheat. Rinse buckwheat. Add to 2 cups boiling water. Simmer, covered, for 10–12 minutes until tender and liquid is absorbed. Fluff with fork and alow to cool slightly.
- Prepare the vegetables. Slice red onion and spring onions. Dice cucumber. Cube cooked beetroot. Chop parsley.
- Make the dressing. In a small bowl, whisk olive oil, lemon juice, salt, and pepper.
- In a large bowl, combine buckwheat, vegetables, and herbs. Add dressing and toss gently.
- Let sit for 10–15 minutes to allow flavours to meld. Serve chilled or at room temperature.
