Spring Buckwheat Salad
This spring buckwheat salad is rich in plant-based protein and nutrients, and great as a quick lunch, light dinner or as a side. You can also easily make it ahead, making it the ultimate meal prep recipe.
ingredients
for the salad
- 4-5 rainbow carrots, scrubbed and cut into wedges
- 2 red peppers, coarsely chopped
- 1 red onion, cut into wedges
- 1 tablespoon olive oil
- ¼ cup fresh orange juice
- 1 teaspoon ground cumin seeds
- 1 teaspoon ground ginger
- 1 tablespoon maple syrup
- 1 ⅔ cup raw buckwheat, rinsed, dried
- 1 cup fresh coriander, firmly packed
- 1 cup fresh parsley leaves, firmly packed
- 1 cup baby rocket leaves
- ¼ cup roasted almonds, coarsely chopped
for the dressing
- 3 tablespoons red wine vinegar
- 2 tablespoons olive oil
- 2 tablespoons maple or agave syrup
instructions
- Preheat the oven to 200°C (400°F). Line 2 baking trays with baking paper. Spread the veggies over prepared trays. Drizzle with 1 tablespoon of oil. Roast for 15 minutes. Whisk orange juice, cumin, ginger and maple syrup in a bowl. Drizzle over veggies. Roast, turning halfway, for a further 20 minutes or until tender.
- Meanwhile, heat a non-stick frying pan over medium heat. Add buckwheat and cook, stirring, for 2 minutes or until toasted. Allow to cool for 5 minutes. Bring a saucepan of water to the boil over high heat. Add buckwheat to pan. Reduce heat to medium-low and simmer for 5 minutes or until al dente. Drain and refresh under cold running water. Spread over a tray lined with paper towel to dry.
- For the dressing, whisk vinegar, oil and maple syrup in a bowl. Add cooked buckwheat, herbs, rocket and roast veggies. Toss to combine. Divide among plates and top with roasted almonds.
nutrition
Nutrition Facts
Spring Buckwheat Salad
Amount per Serving
Calories
486
% Daily Value*
Fat
18
g
28
%
Saturated Fat
2
g
13
%
Trans Fat
0.003
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
11
g
Sodium
25
mg
1
%
Potassium
734
mg
21
%
Carbohydrates
75
g
25
%
Fiber
11
g
46
%
Sugar
17
g
19
%
Protein
13
g
26
%
Vitamin A
4662
IU
93
%
Vitamin C
110
mg
133
%
Calcium
87
mg
9
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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