Roasted Buckwheat Salad | Torrance Memorial

Published on March 20, 2018

Roasted Buckwheat Salad

Buckwheat - don't be fooled by the name!

roasted buckwheat salad

Contrary to its name, buckwheat is not related to wheat! It is actually a fruit seed from a plant related to rhubarb. The hulled seeds are known as buckwheat groats and can be roasted/cooked, for a tasty addition to soups or as a substitute for rice or grains in recipes. Buckwheat is packed with nutrients such as manganese, copper, magnesium, phosphorus, fiber, and high quality protein. Evidence has found that buckwheat may be helpful in the management of diabetes and protecting against heart disease. All of this packed into a little seed! AND it is gluten free!

Step 1: Cook Buckwheat Groats


  • 1 Tbsp Olive
  • 2 Cloves Garlic
  • 1 cup Buckwheat Groats, uncooked
  • ½ tsp Curry Powder
  • ½ tsp Cumin, Ground
  • ¼ tsp Spanish paprika
  • 2 cup Vegetable Broth

Rinse buckwheat groats well and drain. Place oil and minced garlic in saucepan. Heat slowly and cook garlic, stirring, ~ 5 minutes. Add buckwheat groats and stir, coating with oil. Cook until slightly browned. Add spices and stir well. Pour in vegetable broth and bring to a rolling boil. Reduce heat, cover, and simmer for ~15 min or until groats are soft, but chewy, and liquid is absorbed. (Makes ~3 ¾ cup cooked)

Step 2: Roasted Buckwheat Salad


  • 2 cups Cooked buckwheat groats
  • 3 Tbsp Parsley, chopped
  • ½ cup Tomatoes
  • 3 Tbsp Basil, chopped
  • ½ cup Yellow onions, chopped
  • 3 Tbsp Pine nuts
  • ¼ cup Green onions, chopped
  • 2 Tbsp Lime juice
  • ½ cup Yellow peppers
  • 1 Tbsp Olive oil
  • ¾ cup Cucumbers, peeled, diced
  • ½ tsp Salt
  • 1 dash Black pepper, ground

Mix first 9 ingredients. Blend oil, lime, salt, & pepper. Toss all ingredients together.

Yields 5 servings (1 cup/serving): Calories: 160 Protein: 4g Fat: 8 g Sodium 370 mg Fiber: 3 g