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Mediterranean Buckwheat Salad
Buckwheat is the perfect gluten-free salad grain for this delicious Mediterranean Salad.
Course
Salad
Cuisine
Mediterranean
Prep Time
15
minutes
minutes
Cook Time
20
minutes
minutes
Total Time
35
minutes
minutes
Servings
4
servings
Calories
215
kcal
Author
Colleen Milne
Ingredients
½
cup
buckwheat groats
1.25
cups
water
½
cup
red onion
diced
1
cup
cherry or grape tomatoes
1
cup
cucumber
chopped
½
cup
pitted kalamata olives
1
yellow or orange bell pepper
seeded and chopped
¼
cup
olive oil
Juice of one lemon
½
teaspoon
sea salt
1
teaspoon
dried oregano
½
cup
crumbled feta cheese
optional
¼
cup
chopped fresh parsley
Instructions
In a saucepan, bring buckwheat and water to a boil
Turn heat to low, cover, and simmer about 20 minutes
Remove from heat and let stand covered, for 5 minutes. Fluff with a fork and allow to cool
Combine cooled groats with tomato, cucumber, olives, and bell pepper in a salad bowl
in a small bowl, whisk together olive oil, lemon juice, salt, and oregano
Pour dressing on the salad and toss to combine
Garnish with parsley and feta cheese, if using
Notes
This salad is vegan unless you add feta cheese.
Nutrition
Serving:
1
cup
|
Calories:
215
kcal
|
Carbohydrates:
5
g
|
Protein:
3
g
|
Fat:
20
g
|
Saturated Fat:
5
g
|
Cholesterol:
16
mg
|
Sodium:
772
mg
|
Potassium:
228
mg
|
Fiber:
2
g
|
Sugar:
3
g
|
Vitamin A:
1725
IU
|
Vitamin C:
49.2
mg
|
Calcium:
119
mg
|
Iron:
0.9
mg