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Green buckwheat salad

Green buckwheat salad

I first started using buckwheat in a salad after trying the delicious pink tahini buckwheat salad from Ceri Jones of Natural Kitchen Adventures, which is featured in her app. This green buckwheat salad has been inspired by Ceri’s pink salad! Buckwheat is a gluten free seed and is very useful in a gluten-free diet as it gives a grain-like texture. For the health benefits see tip below. Serve this salad as it is or you can add crumbled feta cheese if you want to increase the protein content.

 

ingredients

serves 4

 

200g buckwheat, rinsed
1 large courgette
1 tablespoon extra virgin olive oil
70g frozen peas
1 spring onion
small handful of mint
large handful of watercress or spinach
1/2 avocado

Dressing
2 tablespoons of tahini
1/2 lemon, juiced
pinch of salt
splash of water

 

method

prep time: 30 mins

 
  • Preheat the oven to 180°C.

  • Slice the courgette into rounds, dress with the olive oil and a grind of black pepper and roast in the oven.

  • While the courgette is cooking, cook the buckwheat grains. Bring a saucepan of water to the boil, add the buckwheat and cook for 15 minutes. Drain well and add to a large salad bowl.

  • To make the dressing blend the tahini, lemon juice, water and salt and add this to the buckwheat and stir well.

  • Cook the peas in a pan of boiling water until tender and add to the salad bowl.

  • Slice the spring onions and avocado and add to the salad bowl.

  • Chop the watercress (or spinach) and mint and stir this through the buckwheat.

  • The courgette should now be ready so remove from the oven and add to the salad.

 

the health boost tip

Diets that include buckwheat have been linked to lower risk of developing high cholesterol and high blood pressure. Buckwheat is also a great source of magnesium, which has been found to be low in many people’s diets. The fibre content of buckwheat is also good and 1 cup of buckwheat contains about 4.5g of fibre.

Download a printable version here

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