Lunch\ Dinner

Farm fresh summer Buckwheat salad


I was at the farm the other day and they had so many beautiful asparagus and peas! With the inspiration of these veggies the recipe for this salad came together surprisingly easy as I found myself in the kitchen wondering what to make for dinner. With these hot days I have not been craving much in the way of a hot meals and I wanted something fresh. What I was craving was a nice taboloui salad but, as we are a gluten free household that was not possible. We have also been eating so much rice lately that I wanted to try a different grain.

Luckily, I had some buckwheat grouts in the pantry from when my son was rice free (glad those days are behind us). I even made sushi with buckwheat grouts before and they are surprisingly very delicious! Let me know if you would like that recipe in the comments below.

In addition buckwheat has some amazing health benefits:
-Naturally gluten free (a plus in our household)
-Lowers cholesterol
-Stabilizes blood sugars due to its low glycemic index. Thus it is released slowly into the blood stream helping to keep blood sugars from spiking and keeping you feeling fuller longer.
-Provides highly digestible protein!. Buckwheat actually contains twelve amino acids and has the highest protein content per gram when compared to most other grains (besides quinoa).
-Rich in the phytonutrient rutin, an important antioxidant to the cardiovascular system. This along with it’s high fiber content helps fight high blood pressure and cholesterol.
-Great source of B vitamins, manganese, magnesium, zinc, iron and folate.

OK so I wont waste any more time on here, on to the recipe….

Buckwheat summer salad

  • Servings: 6
  • Difficulty: easy
  • Print

A fresh, light, summer salad perfect for hot nights.

A delicious fresh summer salad with farm fresh ingredients. Perfect fro hot summer nights or to bring for a picnic or BBQ
Credit: atmytable


    For the salad
  • 1 cup of buckwheat grouts
  • 2 cups of water
  • 1 white onion, minched
  • 3 cloves of garlic, minced
  • 1 bunch of asparagus, chopped
  • 1/2 cup of fresh peas
  • roughly 2 cups of fresh parsley, chopped
  • 1/2 cup of fresh cilantro, chopped
  • 15 baby tomatoes, quartered
  • 1/2 cup green olives, chopped
  • For the dressing

  • 1/2 cup sesame oil
  • 1/4 cup ACV
  • Juice from 1 lime
  • 1 tbs mustard
  • 1 tbs dried dill
  • 2 tbs maple syrup
  • 1 garlic cloves, pressed or minced
  • Dash of salt and pepper


  1. In a medium sauce pan add the buckwheat and water with a dash of salt and bring to a boil. Reduce heat and simmer covered for 15 minutes or until all the water is absorbed. Remove from heat, uncover and let it sit until cool enough to handle. Alternatively you can cook the grouts in an instant pot under the rice setting. Once cooked transfer to a bowl and refrigerate. ( For easy digestion you can soak the grouts overnight first)
  2. While the grouts are cooking can prep the veggies.
  3. In a medium pan add the onion and garlic and about 1/4 cup of water. Cook over medium heat until the onion are soft. Add in the fresh peas and asparagus along with some salt and pepper. You can also add extra spices here if you wish.
  4. 4.While the veggies cook whisk up the dressing. Add all the ingredients to a bowl and mix together.
  5. When the veggies are soft but still firm remove from heat and add to the buckwheat.
  6. Add in the remaining ingredients and dressing and toss until well combined. If you have time you can refrigerate the grouts and the cooked veggies before you add in the raw veggies to ensure the parsley and cilantro do not wilt.
  7. Enjoy as a side salad or as a simple fresh dinner. Great for picnics or BBQs

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.