Buckwheat has a truly remarkable health profile. And despite its name, it’s not related to wheat at all; it’s a pseudo-cereal that’s naturally gluten-free. It’s high in protein and fiber, rich in essential trace minerals, low in calories, practically fat-free, and ranks low on the glycemic index. In this outstanding warm salad, buckwheat pairs beautifully with earthy mushrooms sautéed in garlic, roasted beets and crunchy hazelnuts. To add some extra nutty flavor, toast the buckwheat groats in a dry pan for several minutes before boiling. The warmth coaxed out by the light toasting adds to the seasonality of this harvest in a bowl.
Warm Buckwheat, Beets & Hazelnut Salad
Prep Time 20 minutes
Cook Time 5 minutes
Total Time 25 minutes
Servings 5
Calories 286 kcal
Ingredients
- 3 cups cooked buckwheat regular or sprouted
- 1 cup roasted or boiled beets cut into small cubes
- ½ cup hazelnuts
- ½ cup red onion chopped
- 1/3 cup Italian parsley chopped
- 1 cup shitake mushrooms sliced
- 1 Tbsp. avocado oil
- 1 garlic clove minced
- 1 stalk green onion chopped, for garnish
Dressing
- 2 Tbsp. organic olive oil
- Juice of 1 lemon
- 1 Tbsp. apple cider vinegar
- Salt to taste
- Pepper to taste
Instructions
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In serving bowl, combine cooked buckwheat, cooked beets, hazelnuts, onion and parsley.
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In small bowl combine olive oil, lemon juice, apple cider vinegar, salt and pepper.
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In sauté pan, heat olive oil and sauté mushrooms with garlic several minutes, until soft and fragrant
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Add mushrooms to ingredients in serving bowl, drizzle on dressing and top with green onions. Serve immediately.
Recipe Notes
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Nutrition Facts
Warm Buckwheat, Beets & Hazelnut Salad
Amount Per Serving
Calories 286
Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 2g10%
Polyunsaturated Fat 2g
Monounsaturated Fat 12g
Sodium 33mg1%
Potassium 466mg13%
Carbohydrates 31g10%
Fiber 7g28%
Sugar 5g6%
Protein 7g14%
Vitamin A 378IU8%
Vitamin C 9mg11%
Calcium 43mg4%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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