Mediterranean Buckwheat Salad Recipe
Mediterranean Buckwheat Salad is a quick and easy dish packed with nutritious buckwheat, fresh vegetables, and tangy feta cheese. Naturally gluten-free and vegetarian, this vibrant salad is perfect for a healthy lunch or light dinner, featuring a refreshing lemon and olive oil dressing.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Grains
- ¾ cup buckwheat, uncooked
- 1 ½ cups water
Vegetables & Herbs
- 1 ½ cups grape tomatoes (or cherry tomatoes), halved
- 1 ½ cups mini cucumbers, sliced (about 3-4 mini cucumbers)
- ½ cup red onion, diced
- 2-3 tablespoons fresh parsley or mint, chopped
Dairy
- ½ cup feta cheese, cubed
Dressing
- 3 tablespoons olive oil
- ½ lemon, juiced
- ¼ teaspoon sea salt (or more to taste)
- ¼ teaspoon ground black pepper
Instructions
- Cook the Buckwheat: Rinse the buckwheat thoroughly and place it in a small saucepan. Add 1 ½ cups of water and a pinch of salt. Bring the mixture to a boil over high heat, then reduce to low heat, cover, and let it simmer for 15-20 minutes until the buckwheat is cooked and tender.
- Rest and Fluff: Remove the saucepan from heat and let it sit, covered, for 5 minutes to absorb any remaining moisture. Fluff the buckwheat gently with a fork. If any water remains unabsorbed, drain the buckwheat in a colander. Set aside to cool completely.
- Combine Ingredients: Transfer the cooled buckwheat to a large mixing or serving bowl. Add the halved grape tomatoes, sliced mini cucumbers, diced red onion, cubed feta cheese, and chopped fresh parsley or mint.
- Make the Dressing & Toss: Pour the olive oil and freshly squeezed lemon juice over the salad. Sprinkle with sea salt and ground black pepper. Toss all ingredients gently to combine and ensure even distribution of the dressing.
- Adjust Seasoning & Serve: Taste the salad and add extra salt or pepper if needed. Serve the salad chilled or at room temperature, garnished with additional parsley or mint if desired.
Notes
- For a vegan version, omit the feta cheese or substitute with a plant-based alternative.
- Ensure the buckwheat is rinsed well before cooking to remove any bitterness.
- Allow the buckwheat to cool thoroughly before mixing to prevent the feta cheese from melting.
- This salad can be made ahead and refrigerated for a refreshing meal later in the day.
- Add toasted nuts or seeds for extra texture and nutritional benefits.
Find it online: https://recipesbyliza.com/mediterranean-buckwheat-salad-recipe/
