Buckwheat salad with vegetables

A salad made with buckwheat (kasha), a gluten-free pseudo-cereal with a nutty flavour, topped with crunchy vegetables and herbs. Filling and original, it makes a change from the usual grain salads.

Preparation: 15 min  |  Cooking: 15 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 325 kcal · 9 g protein · 41 g carbohydrate · 12 g fat

Ingredients

• 200 g of buckwheat
• 2 tomatoes
• 1 cucumber
• 1 pepper
• 1 bunch of parsley
• 3 tbsp olive oil
• 1 lemon

Method

1. Cook the buckwheat for 12 minutes, drain and leave to cool slightly.
2. Dice the vegetables.
3. Mix the buckwheat, vegetables and parsley.
4. Dress with olive oil and lemon juice.

Nutritional benefits

Buckwheat is a naturally gluten-free pseudo-cereal, rich in complete plant protein, fibre and magnesium, with a moderate glycaemic index. With its nutty flavour, it makes a filling and original main-course salad, perfect for people who are gluten intolerant. Naturally vegan.

Variations and substitutions

• With chickpeas or feta.
• With grilled vegetables.
• With pumpkin seeds.
• With other herbs, such as mint or coriander.

Storage and making ahead

Keeps for 3 days in the fridge: ideal for lunchboxes and meal prep.

💡 Good to know

Do not overcook the buckwheat (12 minutes at most): it should stay slightly firm, otherwise it turns mushy.

Read more

Discover more vegetarian recipes · vegan recipes · high-protein recipes · gluten-free recipes.

The foods in this recipe: buckwheat · tomatoes · cucumber · pepper · parsley.

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