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    Zesty Buckwheat Salad

    A fresh, gluten-free twist packed with flavour and nutrition.

    Cooking gluten-free meals can be tricky. It’s hard to know what to use and, more importantly, what to avoid. One ingredient you can’t go wrong with is buckwheat. It’s a great replacement for oats, rice, and (you guessed it) wheat. That’s where it got its name, but it’s actually a seed that’s completely gluten-free and packed with all the good stuff, like proteins, fibre, antioxidants, and minerals, making it brilliant for whipping up lots of different recipes.

    Want to get started? The possibilities are almost endless. You can cook it like rice or pasta, make a tasty porridge, add it to a salad, or even grind it down into a gluten-free flour that’s perfect for baking into cookies or cakes.

    Follow these easy steps to make a zesty buckwheat salad.

    Prep and cook

    Step 1

    Rinse the buckwheat until the water’s clear. This gets rid of excess starch and any bitter flavours. Drain well before cooking.

    Step 2

    You can boil or steam buckwheat, depending on the texture you’re after. Add one part buckwheat to two parts water, bring to the boil, then simmer for 10-15 minutes.

    Step 3

    Cover it and let it sit for 5 minutes to absorb the remaining wate, then fluff with a fork and it’s ready to serve.

    Mix into a salad

    For a super-healthy, nutritious dish, buckwheat’s a delicious addition to a salad. After you’ve cooked it with water and let it cool, just add some key salad ingredients that’ll really bring out the flavour. We’d recommend:

    • Feta
    • Mixed leaves
    • Dill
    • Toasted walnuts
    • Chopped, roasted butternut squash
    • Pickled onions

    To make a really easy, zesty dressing, mix the following ingredients in a bowl and toss into your salad:

    • Fresh lemon juice
    • Pinch of salt and pepper
    • A drizzle of olive oil

    Buckwheat top tips!

    • Make sure you store buckwheat properly, so it’ll last longer.
    • For dry buckwheat or flour, pop it in an airtight container and keep it in a cool, dry place.
    • Cooked buckwheat can be kept in the fridge for up to 3 days or frozen in portions for easy meal prep when you need it.
    • If you’re looking to make a rich, tasty porridge, instead of cooking with water, you can make it with milk or a plant-based alternative. Top with fruit, nuts, or honey for a healthy start to your day.
    • Another option is grinding it to make a buckwheat flour that tastes great mixed into pancakes or gluten-free baking.