A fresh and tasty salad, excellent as an alternative to traditional rice or grain salads… very easy to make, perfect for a lunch break or to take with you to the beach. The buckwheat salad with tuna, vegetables, and chickpeas is simple and flavorful, with sautéed zucchini and bell peppers, tuna in oil, and boiled chickpeas. You can customize the recipe to your liking by adding the vegetables you have available… or enrich it with other ingredients. A delicious and colorful dish, perfect for summer!
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- Difficulty: Easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 2 People
- Cooking methods: Stove
- Seasonality: Spring, Summer
- Energy 426.19 (Kcal)
- Carbohydrates 59.31 (g) of which sugars 1.57 (g)
- Proteins 29.79 (g)
- Fat 9.51 (g) of which saturated 1.58 (g)of which unsaturated 4.75 (g)
- Fibers 10.42 (g)
- Sodium 418.22 (mg)
Indicative values for a portion of 400 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 5 oz buckwheat
- 4 oz tuna in oil
- 2 zucchini
- Half yellow bell pepper
- Half red bell pepper
- 3.5 oz cooked chickpeas
- Taggiasca olives (or green, to taste)
- extra virgin olive oil
- salt
- basil (to taste)
Tools
- Pot
- Colander
- Bowl
- Pan
Preparation
Put the buckwheat in a colander and rinse it under a stream of cold running water.
Then boil it in salted water for about 18 minutes, or until it reaches the desired consistency.
Once ready, drain it and let it cool.
Trim the zucchini and cut them into cubes. Clean the bell peppers by removing the seeds and inner filaments, and also cut them into cubes.
Place the vegetables in a pan, add a drizzle of oil and a pinch of salt, and cook them for a few minutes.
Drain the chickpeas from their liquid and add them to the vegetables, along with a couple of tablespoons of pitted olives.
Drain the tuna from excess oil and break it into pieces.
Combine in a bowl the buckwheat, vegetables, chickpeas, olives, and tuna. Pour a little oil if necessary and mix well.
The buckwheat salad with tuna, vegetables, and chickpeas is ready; you can add some basil leaves or other fresh herbs if you like.
You can serve it immediately at room temperature or let it rest in the refrigerator and serve it cold.
Tips and Notes
You can vary the vegetables to your taste, depending on the season. You can also add eggplants, mushrooms, red onion, cherry tomatoes, etc.
You can adapt the preparation by using rice, barley, or spelt instead of buckwheat.
FAQ (Frequently Asked Questions)
How can I enrich the salad?
You can add cubed feta, hard-boiled eggs, and other vegetables, just like a classic rice salad.
Can I prepare the dish the day before?
Sure, just store it in the refrigerator in an airtight container.
