Buckwheat Salad with California Prunes

- Colleen
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Hearty salads are perfect meals at any time of the year but especially in the summer when temps are hot and we want to stay away from the stove. This recipe for Buckwheat Salad with California Prunes, Red Cabbage, Walnuts & Blue Cheese is a delicious example of a hearty salad.

Prune Salad with buckwheat & red cabbage on a white platter

This post is sponsored by California Prunes, who have compensated me for my time. As always, all opinions are my own.

Prunes In A Salad! Are You Surprised?

You may have some preconceived notions about prunes. I know I did, until I tasted California Prunes, and started to use them in my recipes. I wish I had known earlier just how delicious and versatile they are. Not to mention, incredibly nutritious as well. 

Why California Prunes?

California Prunes taste differently from any of the other prunes out there. They have their own distinct flavour which can be described as fresh and rich at the same time and perfectly sweet. I love that you can snack on California Prunes just as they are. But they are also perfect in so many recipes, both savoury and sweet. They can be used whole, diced or pureed for many types of entrees, as well as baked goods and on cereal or salads, like this one with buckwheat. 

Prunes are also a perfect pantry item to have on hand because of their low-moisture levels, they will keep in the pantry for up to a year. They are ideal to have on hand when fresh fruit isn’t available.

Recipe Bonus

As an example of the versatility of California Prunes, I am sharing not only my buckwheat salad with prunes but also these No-Bake California Prune Power Balls from California Prunes. I made the recipe, which is so simple, just 6 ingredients. These power balls are delicious and perfect for a nutritious on the go energy boost. Get the recipe for them here.

Prune Energy Balls in a blue bowl on a wood board

 

Are California Prunes Healthy?

Answer: Yes! The California Prune Board is a leader in supporting world-class research on the positive impact of including prunes in our diet. Here are some excellent reasons to eat more prunes:

  • California Prunes are a Superfood!  They are a source of Vitamin B2, potassium, magnesium and boron.
  • Because they are very high in Vitamin K and manganese, a serving of prunes (5-6) daily is beneficial for bone health.
  • That daily serving is also beneficial for gut health too, as prunes are a source of fibre.
  • That fibre, as well as other compounds in prunes, can also help maintain healthy cholesterol levels.
  • Eating prunes can help control blood sugar levels because they have a low glycemic index
  • California Prunes are a source of Vitamin B6 and copper, which can help maintain a normal, healthy immune system, as well as manganese which, together with copper, contributes to the protection of cells from oxidative stress.A white plate of buckwheat, prune, & red cabbage salad

About This Salad

This buckwheat salad is a hearty one, which means that it will stand alone as a meal, although you could certainly have this as a side with grilled fish, chicken, or meat. And the hearty tag also means that this salad can be packed along for picnics and pot lucks. It can be made ahead and will taste even better the next day. 

This buckwheat salad with prunes, red cabbage, walnuts & blue cheese is delicious, and also super nutritious. Just to name a few reasons why: buckwheat, like prunes, has a low glycemic index. Buckwheat, prunes, red cabbage and walnuts are all high in fibre. The walnuts and blue cheese are excellent sources of protein. Every ingredient in this delicious salad is highly nutritious, but when you put them all together, you have a super salad in the healthy department.

Buckwheat is Gluten Free

In spite of its name, buckwheat is not wheat or even a grain. Buckwheat groats are actually a seed, but because they are used in the same way as other grains, they are classified as pseudocereals. This makes buckwheat a delicious alternative to grain if you are following a gluten-free diet. Other delicious buckwheat based salads are Mediterranean Buckwheat Salad and Butternut Buckwheat Salad

 

More Recipes With Prunes

Now that I’ve started you off with these two delicious recipes, why not head over to California Prunes Recipes page for even more recipe inspiration?

Platter of buckwheat salad with prunes and a serving of salad on a plate

 

Buckwheat Salad with California Prunes, Red Cabbage, Walnuts & Blue Cheese

Colleen
California Prunes are the standout of this delicious and nutritious buckwheat salad.
5 from 36 votes
Print Recipe
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Salad
Cuisine American, Canadian
Servings 4
Calories 349 kcal

Ingredients
  

  • 1 cup cooked buckwheat groats
  • 1/4 cup walnuts chopped & toasted
  • 15 California Prunes halved
  • 1/2 small red cabbage about 2 cups, thinly sliced
  • 1/4 cup blue cheese crumbled
  • 2 tbsp parsley chopped

Dressing

  • 3 tbsp olive oil extra virgin
  • 1 tbsp balsamic vinegar
  • 1 tbsp maple syrup
  • salt & pepper to taste

Instructions
 

  • Cook buckwheat groats according to package directions, usually 10 minutes
  • Remove groats from heat, drain and rinse in cold water
  • While buckwheat is cooking, toast walnuts in a skillet over low heat, about 10 minutes
  • On a platter, arrange buckwheat groats, California Prunes, cabbage, walnuts, and crumbled blue cheese

Dressing

  • In a small bowl, whisk together oil, vinegar, maple syrup, salt and pepper
  • Drizzle the dressing over the salad
  • Toss to coat
  • Garnish with parsley and serve

Notes

If you aren't a fan of blue cheese, feta is a perfect substitute.
To make this salad vegan, replace the cheese with vegan feta or omit.
If you have a nut allergy, replace the walnuts with Spiced Lemon Roasted Chickpeas, or another source of crunch such as toasted pumpkin or sunflower seeds.

Nutrition

Serving: 1gCalories: 349kcalCarbohydrates: 45gProtein: 7gFat: 18gSaturated Fat: 4gCholesterol: 6mgSodium: 151mgPotassium: 642mgFiber: 7gSugar: 23gVitamin A: 1696IUVitamin C: 63mgCalcium: 126mgIron: 2mg
Keyword blue cheese, buckwheat groats, prunes, red cabbage, walnuts
Tried this recipe? What changes did you make?Let us know how it was!

 

 

 

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72 thoughts on “Buckwheat Salad with California Prunes”

  1. The buckwheat salad looks amazing and the prunes are an interesting addiiton to the salad. Very healthy and delicious.

  2. This is a great meal in a bowl. I love the textures and heartiness. A really delicious unique recipe, thanks!

  4. I discovered prunes years ago and love them! I haven’t had them in many savoury dishes but this one looks amazing!!!

  6. Sounds so good! I never thought about incorporating prunes into a salad before, so that’s a great idea!

  7. This is such a yummy salad! The California prunes add so much flavor and substance. Such a great idea.

  8. This is such a beautiful salad! I love how simple it is too! I’m a huge fan of simple salads and I love the addition of prunes. I haven’t had prunes in such a long time! What a treat! Can’t wait to try it!

  9. What a gorgeous looking salad! They say you eat with your eyes first and this dish certainly is very appetizing!

  10. I definitely need to add prunes to my diet! This is such a pretty salad, and packed with so much goodness! i love it for a healthy meal option!

  11. I love California prunes! I started eating them for their powers in keeping a healthy gut and I just happened to fall in love with them overall. I just snack on them when I want a guilt-free snack. I love everything about this salad and I can’t wait to try it!

    1. Hey Eva, that’s great to hear. California prunes are great for your gut for sure and a yummy snack. You will love this salad. Enjoy!

  12. Love buckwheat and try to cook with it more often. Never tried it in a salad but it looks absolutely delicious! Definitely need to try it!

  13. I love that your recipes get me out of my usual cooking rut. I don’t know that I’ve ever cooked with buckwheat, but now that I’ve made (and loved) this recipe, I’ll make it more often.

  14. Awesome salad recipe, this is definitely a strong one from the color it brings. I may say that this is very unique salad that I’ve ever seen. Thanks for sharing this wonderful salad recipe, can’t wait to make this at home.

  15. This is such an interesting combination and the colors are soo vibrant. I have never added prunes in a salad before, but now im inspired to. This recipe is right up my alley and im so excited to try it out!

  16. I don’t think I’ve ever used prunes in a salad before, but I’ve used raisins, so why not? Love the purple shades going through this healthy salad!

  17. This salad is perfect! We love prunes in our salads and this one is no different. Such great flavours together. Thank you!

  18. What a delicious looking salad, I love fruit in a salad. I usually use apple and walnuts together but I’m going to try your prune combination.

  19. Buckwheat is such an underrated ingredient! I absolutely love adding it to soups and salads, it has such a delicious texture and it is packed with all the good stuff! Your salad looks so crunchy and so fresh, love all of the ingredients you’ve combined there!

  21. Wow, I would have never thought of combining prunes with walnuts and buckwheat, but I have all of those ingredients and so look forward to trying them together. Especially the buckwheat – I want to eat it in something other than kasha!

    1. That’s great that you have all the ingredients, Beth! Don’t you love it when that happens? I would love to know how it turns out for you.

  22. Love this buckwheat prune salad! So healthy, delicious and colorful! I love the vibrant purple that the cabbage adds!

  23. The dish is so beautiful! I never thought about making this kind of salad but I can’t wait to try it!

  26. I love prunes so I just had to make this recipe. It is so good! I never put prunes in salad, and loved the sweetness and texture they brought. Thank you for the recipe!

  27. What a brilliant flavor combination! We normally eat prunes straight-up, but they’re so lovely paired with both blue cheese and also with walnuts, so this salad works well on lots of levels. I agree that hearty salads are perfect this time of year, and I just love using grains like buckwheat or farro or freekeh in salads because it definitely does make them heartier but also is really nutritious and texturally interesting!

    1. Thank you Shelley. The ingredients in this salad really do work well. And I agree that grains in salads are nutritious and texturally interesting.

  28. I love how colorful and beautiful this salad is! I never would have thought to add prunes to my salad, so I’m excited to try this!

  29. What a phenomenal salad! I’m a big fan of dried fruits in salads, but I’ve generally stuck with small stuff in the past (raisins, cranberries, chopped apricots, etc.). But honestly, prunes are not only a great idea on their own, you’ve also paired them so perfectly with the other ingredients. Buckwheat makes a great base, and the always wonderful combination of walnuts and blue cheese is a fantastic touch. I love a salad with character, and this has character in spades! Nicely done.

    1. Thanks so much, Sean. Prunes are a really versatile ingredient! Now that I have discovered these California prunes, I can think of so many ways to use them.

  30. I love the beautiful color of the red cabbage and prunes in this salad! I often find myself with leftover red cabbage, so next time I’ll be making this!

  31. I never thought to add prunes to a salad. What a delicious addition and a beautiful salad. Thank you for the wonderful idea and recipe!

  32. What a fabulous looking salad and very innovative. I would never have thought to add prunes to salad. I’m not sure I can find Californian prunes where I live but will look out for them. But, I’m definitely going to make this salad even if it’s with other prunes!

  34. What an absolutely beautiful, gorgeous, delicious salad! I’ll need to add a few ingredients to my shopping list this week — I am making this for sure!

  35. This salad is perfect for the summer! I love that it’s filling but not overly so, and that color is stunning.

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