The buckwheat and vegetable salad, with zucchini, carrots, onion, peas, and sun-dried tomatoes, is a healthy, light, and flavorful vegetarian dish, perfect if you’re looking for a nutritious and tasty alternative to classic rice or barley salads. Buckwheat, despite its name, is not a true cereal but a “pseudocereal” naturally gluten-free, rich in protein, fiber, and minerals like magnesium and iron. It has a rustic and slightly nutty flavor that pairs perfectly with the sweetness of the vegetables and the intensity of the sun-dried tomatoes. This salad is perfect to enjoy either warm or cold, and it is ideal for a light lunch, a picnic, or a meal to take to the office. Try this recipe, you can customize the vegetables according to the season or even add other ingredients… at the bottom of the page, you’ll find some more suggestions.
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- Difficulty: Easy
- Cost: Cheap
- Preparation time: 15 Minutes
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Vegetarian
- Seasonality: All seasons
- Energy 320.21 (Kcal)
- Carbohydrates 62.05 (g) of which sugars 5.41 (g)
- Proteins 13.46 (g)
- Fat 5.18 (g) of which saturated 0.94 (g)of which unsaturated 1.78 (g)
- Fibers 10.65 (g)
- Sodium 213.78 (mg)
Indicative values for a portion of 320 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
- 5.3 oz buckwheat
- 2 zucchini
- 1 carrot
- 1.4 oz peas
- 4 sun-dried tomatoes
- 1/4 onion
- parsley
- chili pepper (to taste)
- extra virgin olive oil
- salt
Tools
- Pot
- Colander
- Pan
- Bowl
Preparation
Place the buckwheat in a colander and rinse it under cold running water.
Boil it in salted water for about 18 minutes, or until it reaches your desired consistency.
Once cooked, drain it and let it cool down (1).
Clean the onion and chop it, dice the zucchini and the carrot, previously peeled.
Place the vegetables in a pan, add a drizzle of oil and a pinch of salt, and sauté them for 4-5 minutes (2).
Add the peas and continue cooking for a few more minutes, until the vegetables are tender but still firm.
Pour the buckwheat into a bowl, add all the vegetables, the sun-dried tomatoes cut into pieces, and a handful of chopped parsley (or other herbs).
Mix and adjust seasoning with salt and oil if necessary (3). Add a pinch of chili pepper if you like.
The buckwheat and vegetable salad is ready, you can serve it either warm or at room temperature, or cold.
Tips and Notes
For cooking times of the buckwheat, adjust according to your taste and always check the instructions on the package.
You can prepare the salad in advance and store it in the refrigerator in a well-sealed container.
FAQ (Frequently Asked Questions)
What other vegetables can I add?
You can add any vegetables and legumes you like, according to the season: bell peppers, tomatoes, eggplants, mushrooms, fresh fava beans, beans, pumpkin cubes, etc.
How can I enrich the dish to make it more substantial?
You can add cubed cheese, hard-boiled eggs, tuna in oil, cubed ham… just like a classic rice salad.
