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Tangy Summer Buckwheat Salad With Roasted Veg

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Tangy Summer Buckwheat Salad With Roasted Veg

When you start to eat wholefoods or move more plant based with your diet you realise there are so many grains that don't get the attention they deserve! Buckwheat is undoubtedly one of those. It's versatility means there seems to be no end to it's uses: from wholesome salads, to stews, to porridge, made into granola or even kept raw to form the crunch in delicious chocolate clusters or chocolate bark! We absolutely LOVE buckwheat and just can't do without it in our pantry. 

Despite its name buckwheat is not a wheat and is completely gluten-free.  Although usually part of the category of grains, Buckwheat is not even a grain, it is technically a seed of a small flowering plant that on its own can be easily mistaken for a common weed. In addition to being completely gluten free, buckwheat is high in dietary fibre, phytonutrients, and higher in protein than most grains. If it isn't part of your diet then this easy, delicious, summery salad is the perfect way to introduce it!


Tangy Summer Buckwheat Salad With Roasted Veg

There are some people where creating delicious creations in the kitchen comes naturally. No recipe in sight. It seems to happen like magic. Then there are the rest of us. When it comes to fail-proof recipes the secret is almost always in the simplicity. When it comes to salads, the secret is in the dressing.

This recipe is so simple and easy it's hard not to like. Zingy lemon and vinegar dressing together with the coriander gives it a refreshing feel. Great served cold, its one that can be prepared the day before, making it perfect for lunchboxes, and summer entertaining. Keep the grain and dressing the same and mix up the veg for items on hand or in season for a recipe that is bound to be a winner no matter the time of year!




Besides the buckwheat and dressing almost all the other ingredients can be adjusted, substituted for other veg. The nuts and seeds add great flavour and texture but are also optional. This salad really is so incredibly versatile!

  • 1 cup raw buckwheat
  • 1 gem squash, steamed and cut into cubes
  • 1 medium brinjal, diced
  • 1 cup marrow, sliced
  • 1 cup red, green or yellow pepper, sliced
  • 1 cup cherry tomatoes, halved or 2 whole tomatoes, sliced
  • 1/4 cup pumpkin seeds
  • 1/4 cup sesame seeds
  • 1/4 cup raw almonds
  • 1/2 cup fresh coriander or parsley, finely chopped
  • 1 cup rocket, kale or spinach
  • Halloumi, lightly fried and cubed (optional)

For the dressing:

  • Juice of ½ lemon
  • 2 tablespoons white wine vinegar
  • 1 clove garlic, minced
  • Sea salt and freshly ground black pepper


  1. Steam the squash in a pot for 10 minutes, or until tender. Be careful not to overcook. Set aside and let cool. Once cooled, scoop the inside out of the peel and dice into cubes.
  2. Place marrows, brinjal, tomatoes and peppers on a baking tray. Drizzle olive oil and toss until veg is covered. Roast at 180' until soft and tender.
  3. Place the buckwheat and 2 cups hot water in a medium pot and bring to a boil over high heat. Remove from the heat, cover, and let stand for 10 minutes, until the water is absorbed and the grains are soft but chewy. Drain any excess water. Fluff the grains with a fork and set aside to cool.
  4. In a small pan add the almonds, sesame seeds and pumpkin seeds and dry roast on medium heat for a few minutes until pumpkin seeds have split, and sesame seeds and almonds are lightly browned. Set aside to cool.
  5. To make the dressing, combine the lemon juice, vinegar, and garlic in a small bowl. Add salt and pepper to taste.
  6. Once all ingredients have cooled, in a large mixing bowl, combine the squash, roasted veg, buckwheat, coriander and rocket/kale/spinach. Add the dressing and mix well and serve.