Buckwheat and Chickpea Salad
This vibrant Buckwheat and Chickpea Salad is packed with wholesome ingredients and bursting with flavor, this dish is perfect for meal prep, a light lunch, or as a side for your next gathering.
Why Choose Buckwheat?
Buckwheat is often mistaken for a grain, but it’s actually a seed—and a gluten-free one at that! It’s a nutritional powerhouse, rich in protein, fiber, and essential minerals like magnesium and manganese. Combined with chickpeas, which are loaded with plant-based protein and fiber, this salad becomes a complete and satisfying meal.
Cooking Buckwheat for Salads
For salads or side dishes, you’ll want your buckwheat to be light and fluffy. Here’s how:
Ingredients:
- 1 cup buckwheat groats
- 2 cups water or vegetable broth
- 1/4 tsp salt (optional)
Instructions:
- Rinse: Place the buckwheat in a fine-mesh strainer and rinse under cold water. This helps remove excess starch and prevents clumping.
- Toast (Optional): For a nuttier flavor, toast the groats in a dry skillet over medium heat for 3-5 minutes, stirring frequently.
- Boil: Bring 2 cups of water or broth to a boil in a medium saucepan. Add salt if desired.
- Simmer: Stir in the rinsed buckwheat. Reduce the heat to low, cover, and simmer for 10-12 minutes until tender.
- Rest: Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.
What Makes This Buckwheat and Chickpea Salad Special?
This recipe combines earthy buckwheat and creamy chickpeas with crisp, fresh vegetables and a zesty lemon dressing. The result? A harmonious blend of textures and flavors that’s sure to please your taste buds. Plus, it’s incredibly versatile—perfect for vegetarians, vegans, or anyone looking to incorporate more whole foods into their diet.
Tips for Success
- Make it Your Own: Add your favorite toppings, such as crumbled feta, toasted sunflower seeds, or avocado slices, to elevate the salad.
- Meal Prep Friendly: This salad keeps well in the fridge for up to three days. Perfect for make-ahead lunches or quick weeknight dinners.
- Gluten-Free Goodness: Since buckwheat is naturally gluten-free, this salad is a great choice for anyone with dietary restrictions.
Why You’ll Love This Buckwheat and Chickpea Salad
This Buckwheat and Chickpea Salad is more than just a meal—it’s a celebration of wholesome, fresh ingredients. Whether you’re hosting a dinner party, packing a lunchbox, or simply craving a healthy snack, this salad is a must-try. The combination of hearty buckwheat, creamy chickpeas, and zesty dressing will keep you coming back for more.
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Buckwheat and Chickpea Salad
Ingredients
- 1 cup buckwheat groats
- 2 cups water
- ¼ tsp salt
- 1 can chickpeas drained and rinsed
- 3 cups fresh arugula
- ½ cup roasted red bell peppers sliced
- 2-3 large pickles sliced
- ⅓ cup chopped parsley
- ¼ cup hemp seeds
Dressing
- 2 tbsp olive oil
- 2 tbsp balsamic vinegar
- 1 tsp maple syrup
- ½ tsp salt
- 1 tbsp sumac optional
Instructions
- Rinse the buckwheat groats under cold water. In a medium saucepan, bring water to a boil. Add the buckwheat, reduce the heat to low, cover, and simmer for 10-12 minutes until water is absorbed. Turn the heat of and let it rest with lid on for another 7-8 minutes. Open the lid and fluf the buckwheat with fork. Let it cool down.
- While the buckwheat is cooling, chop the vegetables and herbs.
- In a small bowl, whisk together olive oil, balsamic vinegar, maple syrup, salt and sumac.
- In a large mixing bowl, combine the cooked buckwheat, chickpeas, pickles, bell pepper, hemp seeds and fresh herbs. Pour the dressing over the salad and toss gently to coat all the ingredients.
- Let the salad sit for 10-15 minutes to allow the flavors to meld. Serve chilled or at room temperature.
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