If you’re looking for a light, nutritious alternative to classic pasta or rice, buckwheat is the ingredient for you. Although not a true cereal, it works wonderfully in cold preparations like this Spring Buckwheat Salad.
Rich in fiber, minerals and naturally gluten-free, buckwheat pairs perfectly with the first seasonal vegetables, creating a very digestible main dish.
A quick recipe that mixes local produce with aromatic herbs, a touch of ginger and lemon.
Here are a few more recipes with buckwheat:
- Difficulty: Easy
- Preparation time: 10 Minutes
- Cooking time: 20 Minutes
- Portions: 4 servings
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring
Ingredients Spring Buckwheat Salad
- 2 cups buckwheat
- 3 cups vegetable broth
- 1 tsp ground turmeric
- 1 onion
- 3 carrots
- 2/3 cup peas
- 1/3 cup raisins
- 2 tbsp sunflower seeds (toasted)
- 1 pinch sea salt
- 2 tbsp extra virgin olive oil
- 1 tsp fresh ginger
- 1 tsp lemon juice (and zest)
- 1 tbsp aromatic herbs (thyme, marjoram)
Tools
- Pot
- Ring mold
Preparation Spring Buckwheat Salad
Rinse the buckwheat thoroughly and drain it.
In a skillet, pour a drizzle of cold-pressed extra virgin olive oil and toast the buckwheat for a few minutes.
Add the hot broth and bring to a boil.
Lower the heat, cover and cook until absorbed, about 20 minutes.
Drain and let it cool slightly. Meanwhile, in a pan pour a couple of tablespoons of extra virgin olive oil and gently sweat the finely chopped onion, stirring often.
Add the carrots, cook for ten minutes, then add the raisins, sunflower seeds, the other steamed vegetable and let everything cook for a few more minutes to meld the flavors.
Turn off the heat and adjust salt and pepper; add the aromatic herbs, a few drops of lemon juice, a grating of lemon zest and fresh ginger.
Daniela’s Tips
If you didn’t add peas and want a complete main dish, you can also mix in marinated tempeh cubes or lentil sprouts.
“As always in my recipes I invite you to personalize this dish with the vegetables you love most or have on hand. Natural cooking is above all freedom and creativity! Enjoy your meal!”
Do I need to soak buckwheat?
For this salad soaking is not necessary. However, it is essential to rinse it very well under cold running water before cooking to remove the natural saponins that could leave a slightly bitter aftertaste.
How do I prevent it from becoming mushy?
The secret is the water-to-grain ratio. Use two parts water for every one part buckwheat. Cook it by absorption over low heat and, as soon as it’s ready, fluff it immediately with a fork and spread it on a wide plate to cool quickly.
Can I prepare the salad the day before?
Absolutely yes! In fact, buckwheat absorbs the dressing’s flavors better after resting. The advice is to add fresh aromatic herbs (such as thyme or mint) only shortly before serving to keep them vivid.
What can I substitute for buckwheat if I can’t find it?
To keep the dish gluten-free, the best alternatives are quinoa or brown rice. If gluten is not an issue, barley or farro also work very well in this spring version.
Which seasonal vegetables are ideal for the spring version?
For a perfect mix I recommend quickly sautéed asparagus, fresh peas, thinly sliced radishes.
