Buckwheat groats are the hulled seeds of the buckwheat plant. A staple in Russian cooking, they’re a gluten-free whole grain. When roasted, they’re known as kasha and have an earthier flavour. We found them in a bulk-food store.
Greek Salad with Toasted BuckwheatBy Chatelaine
We’ve elevated the traditional recipe with fibre-rich buckwheat and great northern beans.
- 7 tbsp olive oil , divided
- 3/4 cup buckwheat groats
- 3 tbsp red-wine vinegar
- 2 tsp honey
- 3/4 tsp salt , divided
- 1/3 cup pitted and finely chopped kalamata olives
- 1/2 cup finely chopped red onion
- 1 398-mL can great northern or navy beans , drained and rinsed
- 2 bell peppers , (any colour) seeded and cut into 1/4-in. pieces
- 1 English cucumber , seeded and sliced into 1/4-in. pieces
- 1 pint cherry tomatoes , halved
- 2/3 cup chopped dill
- 1/2 cup crumbled feta
1. Heat a medium saucepan over medium-high. Add 1 tbsp oil, then buckwheat. Cook, stirring often, until toasted and fragrant, about 2 min. Cover with 1 in. water. Bring to a boil, then cover and reduce heat to low. Cook until buckwheat is just tender, 12 to 13 min. Drain and rinse under cold water.
2. Whisk remaining 6 tbsp oil with vinegar, honey and 1/2 tsp salt in a large bowl. Season with pepper, then stir in olives and onion, and let stand.
3. Stir buckwheat, beans, peppers, cucumber, tomatoes, dill and feta into vinaigrette, tossing to coat. Transfer to a serving platter.
Nutrition (per serving)
- 10 g,
- 37 g,
- 19 g,
- 7 g,
- 754 mg.
- Excellent source of
- Vitamin C