Buckwheat Salad with California Prunes

A bowl of salad on a plate

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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. 

A wooden cutting board with a platter of salad

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.

A plate of food on a table, with Salad and Red cabbage

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.

A plate of food on a table, with Prunes and Salad

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

A plate of food on a table, with Salad and Buckwheat


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


A bowl of salad on a plate

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

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


  • 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


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


  • 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


  • 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


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.


Serving: 1g | Calories: 349kcal | Carbohydrates: 45g | Protein: 7g | Fat: 18g | Saturated Fat: 4g | Cholesterol: 6mg | Sodium: 151mg | Potassium: 642mg | Fiber: 7g | Sugar: 23g | Vitamin A: 1696IU | Vitamin C: 63mg | Calcium: 126mg | Iron: 2mg
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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!

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

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

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

  6. 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!

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