Buckwheat salad

buckwheat salad
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This bucwheat salad is delicious, super nutritious adn full of flavour made of buckwheat, tomatoes, olives, red onion and lots of herbs. It’s super simple to make, all you have to do is cook the buckwheat and chop the veggies. Buckwheat is one of my favourite grains to use in salads. In fact it’s not a grain, buckwheat has no relation to wheat at all. It’s really a seed, and the plant is a relative of rhubarb. However, it is very similar to a grain, so it usually gets included in that category. Buckwheat is ideally suited for gluten-free diets and is often milled into flour. Personally me, I grew up eating lots of buckwheat, my family used to make buckwheat as a side or for breakfas, but I find it too plain and my personal choice is to mix buckwheat into salad.

Why we need buckwheat in our diets?

This “grain” is packed with nutrients, and it’s also high in fiber and is a complete protein. Not bad for a humble seed, right? Also, some research says that this humble seed can be helpful for people with diabetes in keeping blood sugar levels healthy. For more on that, as well as other health benefits of this dynamo seed.

Why you’ll love this buckwheat salad?

I’m using the hulled seed, or groats, in this Mediterranean buckwheat salad. They cook quickly, unlike many other grains, and have a delicious toasty flavour, which is a great backdrop for the vegetables in this salad. The cooked groats are very light and fluffy in comparison to the denseness of many other grains. They have a great texture, and you can substitute buckwheat for rice in any dish. And, buckwheat cooks faster than rice, and has quadruple the nutrition, so why wouldn’t you?

You can serve this buckwheat salad as a side dish, but it’s hearty enough for the main, too.

Check out more recipes:

Cauliflower Potato Lentil Salad

Beetroot Chickpea Salad

Pumpkin Beetroot Lentil Salad

Roasted Fennel Chickpea Salad

buckwheat salad

Buckwheat salad

This bucwheat salad is delicious, super nutritious adn full of flavour made of buckwheat, tomatoes, olives, red onion and lots of herbs
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Salad
Cuisine Mediterranean
Servings 4


  • 1 cup buckwheat groats
  • 2 cups water
  • 1 large tomato
  • ½ cup olives of choice
  • 1 small red onion
  • 1 handful parsley
  • 2 tbsp olive oil
  • 2 tbsp white wine vinegar
  • ½ tsp salt
  • cup sunflower seeds


  • Add the buckwheat and water and a pinch of salt to a pot and bring to a boil. Simmer for about 15 minutes until water is absorbed. The buckwheat should be fluffy and doubled in size. Let it cool down a little bit.
  • Chopp all the vegetables into small pieces and add to a bowl.
  • Add cooked buckwheat and drizzle with olive oil, vinegar and salt.
  • Mix everything evenly and serve it. Enjoy!
Keyword delicious, easy, fresh, gluten-free, healthy, lunch, Main, medditeranean, recipe, salad, tasty, tomato, vegan

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1 Comment

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    13 Best Plant-Based Protein Sources: Fueling Your Vegan Journey » VeganGyan
    25th September 2023 at 10:17 am

    […] you encounter any digestion issues, I highly recommend trying the vegan buckwheat salad from Tasty Simple Vegan, thanks to the fiber-rich buckwheat and other nutritious salad ingredients. This salad not only […]

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