How to cook buckwheat
3 delicious buckwheat super salad recipes
Welcome to my substack 👋. My name is Christina. By profession, I am a Digital Marketer. I am also a certified Health Coach & Nutritional Therapist with an MSc in Clinical Nutrition. I share useful health-related tips and recipes. Both free and paid subscribers get exclusive recipes, but only paid subscribers get monthly meal plan ideas and access to archives older than 2 months.
Buckwheat, often mistaken for a grain, is actually a seed that is naturally gluten-free, making it an excellent alternative for individuals with celiac disease or gluten intolerance. Beyond its gluten-free nature, buckwheat offers an array of health benefits that make it a valuable addition to your diet.
Rich in Complex Carbohydrates: Buckwheat is abundant in complex carbohydrates, which are essential for providing sustained energy. This characteristic is particularly advantageous for individuals managing blood sugar levels, including those with type 2 diabetes.
Balanced Nutrition Profile: Buckwheat is a well-rounded source of nutrients, encompassing proteins, healthy fats, vitamins, and minerals. Its protein content is noteworthy for being higher than many other grains, and it contains essential amino acids.
Minerals and Antioxidants: The seed is packed with essential minerals like magnesium, manganese, phosphorus, and iron. Additionally, it is rich in antioxidants, which play a crucial role in combating oxidative stress and promoting overall health.
Now, let's delve into the three delectable buckwheat salad recipes that showcase its versatility and nutritional prowess
Recipe 1: Buckwheat and Vegetables
Prep Time: 10 mins
Cooking Time: 55 mins
Servings: 6
Ingredients:
1 + 1/2 cups of buckwheat seeds
3 cups of water
1/2 red onion, thinly sliced
1/2 bell pepper, thinly sliced
1 leek, roughly cut
1 medium carrot, grated
2 handfuls of mushrooms, chopped
2 tbsp tomato sauce
Salt and pepper to taste
Directions:
Inspect the buckwheat seeds for any debris and remove them.
Rinse the buckwheat seeds thoroughly and set them aside.
In a pan, heat olive oil and add the vegetables. Sauté for around 5 minutes over medium heat.
Incorporate the tomato sauce, stirring until the ingredients are soft and wilted.
Layer the buckwheat seeds over the vegetables and add water. Season with salt and pepper.
Allow the mixture to cook over low heat for approximately 40 minutes until the water is absorbed.
Serve the buckwheat and vegetable medley as is or with a side of yogurt.
Recipe 2: Mushroom & Spinach Buckwheat Salad
Prep Time: 4 mins
Cooking Time: 15-20 mins
Servings: 4
Ingredients:
1 cup of buckwheat, rinsed
1 garlic clove, grated
1 onion, sliced
1 tomato, diced
1/2 yellow bell pepper, diced or sliced
2 cups mushrooms, diced
3 cups of spinach, chopped
50 grams feta cheese, crumbled
1/2 cup of parsley, chopped
Salt and pepper to taste
Extra virgin olive oil for cooking
Directions:
Heat a pan over medium heat, add a drizzle of olive oil, and toss in the buckwheat. Pour in 2 cups of water and cook until the water is absorbed (approximately 15 minutes).
In a separate pan, sauté garlic and onions for a couple of minutes. Add mushrooms and spinach, cooking for an additional 10 minutes.
Assemble the salad: Place cooked buckwheat on a plate, top with mushroom and spinach mixture, diced tomatoes, crumbled feta, yellow bell pepper, and parsley.
Drizzle the mustard and olive oil salad dressing over the salad before enjoying.
Recipe 3: Turmeric Infused Onion Buckwheat Salad
Prep Time: 4 mins
Cooking Time: 15-20 mins
Servings: 4
Ingredients:
1 cup of buckwheat, rinsed
1 garlic clove, grated
1 onion, sliced
1/2 cucumber, diced
1/2 yellow bell pepper, diced or sliced
1 tsp sesame seeds
1/2 tsp chilli flakes (optional)
Salt and pepper to taste
1 tsp turmeric
Extra virgin olive oil for cooking
Dressings:
Mustard & Olive Oil Salad Dressing
Tahini Salad Dressing
Directions:
Heat a pan over medium heat, add a splash of olive oil, and sauté the buckwheat for about 15 minutes until it absorbs the water.
In the same pan, add olive oil, turmeric, and pepper. Mix for a few seconds before adding sliced onions and garlic. Cook for 5 minutes.
Assemble the salad: Combine cooked buckwheat, turmeric-infused onions, diced cucumber, yellow bell pepper, sesame seeds, and optional chili flakes on a plate.
Drizzle the tahini salad dressing over the salad before enjoying.
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