I just made a Buckwheat Salad that punches way above its weight in protein and fiber, so if you care about real food you should keep scrolling.

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I can’t get enough of this Buckwheat Salad. I love how raw buckwheat groats (kasha) rinsed feel nutty and chewy, a real-texture upgrade from sad grains.

I’m obsessed with the punchy mix of bright herbs, olives, and a hit of lemon. And chickpeas, drained and rinsed, make it stupidly filling without turning heavy.

I enjoy that it’s protein packed and fibre rich, but still light in a real-food way. No fluff.

Think Chickpea Tabbouleh Salad vibes, crunchy veggies, briny olives, sharp feta if you want. Makes weekday meals feel exciting again honest and totally worth the bowl and fork always.

Ingredients

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Buckwheat groats: nutty chew, hearty base you’ll actually want for lunch.
Water or broth: keeps it moist and not boring.
Chickpeas: creamy protein punch, really filling.
Cherry tomatoes: juicy pops and bright color.
Cucumber: cool crunch, super refreshing bite.
Red onion: sharp zip, wakes everything up.
Red bell pepper: sweet crunch and vivid color.
Kalamata olives: salty tang, a little luxe.
Feta cheese: creamy salty crumble, so satisfying.
Parsley: fresh green lift, herbaceous brightness.
Mint: cool pop, optional but nice.
Pine nuts or walnuts: toasty crunch, adds depth.
Olive oil: silky mouthfeel and richness.
Lemon juice: bright citrus zip, wakes flavors.
Red wine vinegar: tangy balance, a little punch.
Garlic: savory bite, a tiny bit goes far.
Oregano: earthy herb note, Mediterranean vibe.
Sea salt: brings everything together, use sparingly.
Black pepper: subtle heat, final seasoning touch.

Ingredient Quantities

1 cup raw buckwheat groats (kasha) rinsed

2 cups water or low sodium vegetable broth

1 can (15 oz) chickpeas, drained and rinsed

1 cup cherry tomatoes, halved

1 medium cucumber, diced

1/2 red onion, finely chopped (about 1/3 cup)

1 red bell pepper, diced

3/4 cup pitted Kalamata olives, halved

3/4 cup crumbled feta cheese

1/2 cup chopped fresh flat leaf parsley

1/4 cup chopped fresh mint (optional but nice)

1/4 cup toasted pine nuts or chopped toasted walnuts

3 tbsp extra virgin olive oil

2 tbsp fresh lemon juice (about 1 lemon)

1 tbsp red wine vinegar

1 small garlic clove, minced

1/2 tsp dried oregano or 1 tbsp fresh oregano, chopped

1/2 tsp fine sea salt, plus more to taste

1/4 tsp freshly ground black pepper, plus more to taste

How to Make this

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1. Rinse the buckwheat groats well in a fine mesh sieve, then optional but tasty: toast them in a dry skillet over medium heat for 3 minutes until they smell nutty, stirring so they dont burn.

2. Combine the rinsed (and toasted) buckwheat with 2 cups water or low sodium vegetable broth in a small pot. Bring to a boil, reduce heat, cover and simmer 10 to 12 minutes until tender and liquid is absorbed. Remove from heat and let sit covered 5 minutes, then fluff with a fork and spread on a tray to cool faster.

3. While the buckwheat cooks, prep the veggies: halve cherry tomatoes, dice cucumber and red bell pepper, finely chop the red onion, and halve the Kalamata olives. Drain and rinse the chickpeas.

4. Make the dressing: whisk together 3 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice, 1 tbsp red wine vinegar, minced garlic, dried oregano (or fresh if you have it), 1/2 tsp salt and 1/4 tsp black pepper. Taste and adjust acidity or salt a bit if needed.

5. In a large mixing bowl combine cooled buckwheat, chickpeas, tomatoes, cucumber, red pepper, red onion and olives. Toss gently so things dont get mashed.

6. Add the herbs: fold in 1/2 cup chopped flat leaf parsley and 1/4 cup chopped mint if using. Pour most of the dressing over the salad and toss to coat, saving a little for serving.

7. Crumble in 3/4 cup feta and add 1/4 cup toasted pine nuts or chopped toasted walnuts. Toss again carefully so the feta mixes but doesnt turn to mush.

8. Taste and adjust: add more salt, pepper, lemon or olive oil as needed. If you like it brighter add a splash more lemon juice.

9. Let the salad rest at room temp for 15 to 30 minutes or chill for up to 2 hours so flavors meld. Serve with the reserved dressing drizzled on top. Leftovers keep well refrigerated for 3 days.

Equipment Needed

1. Fine mesh sieve (for rinsing buckwheat)
2. Dry skillet (for toasting groats)
3. Small pot with lid (to cook the buckwheat)
4. Large mixing bowl (to toss the salad)
5. Cutting board and a sharp chef’s knife (for veggies and herbs)
6. Measuring cups and spoons (for oil, lemon, spices)
7. Whisk or fork (to make the dressing)
8. Baking tray or shallow pan (to spread and cool the cooked buckwheat)
9. Can opener and colander (to drain and rinse the chickpeas)

FAQ

Q: Can I make the buckwheat ahead of time?

Yes. Cooked buckwheat keeps well in the fridge for 3 to 4 days. Cool it quickly, store in an airtight container, then toss with dressing and veggies when ready. If you add feta or nuts too early they can get soggy, so add those just before serving if you want max texture.

Q: Do I need to rinse or toast the buckwheat?

Rinse the groats to remove dust and any bitter coating. Toasting them dry in a skillet for a few minutes before or after rinsing gives a nutty flavor, but is optional. Toasting makes it taste more like kasha and adds extra crunch.

Q: Is this salad gluten free?

Yes, buckwheat is naturally gluten free, but if you have celiac be sure your buckwheat is labeled gluten free to avoid cross contact during processing.

Q: Can I swap ingredients if I dont like something?

Totally. Swap chickpeas for white beans, feta for goat cheese or leave out for vegan, olives for capers, pine nuts for almonds or sunflower seeds. Adjust lemon and salt after swaps to taste.

Q: How long will the salad keep and does it get soggy?

It keeps 3 to 4 days refrigerated. It’s best eaten within 24 to 48 hours for crisp veggies. To prevent sogginess, mix dressing in just enough to coat at first and add extra when serving, or store dressing separately.

Q: Warm or cold, how should I serve it?

Both work. Serve slightly warm right after the buckwheat cools a bit for a comforting bowl, or chilled for a bright summer salad. Let it sit at room temp 20 minutes if chilled so flavors bloom.

Mediterranean Buckwheat Salad Recipe Substitutions and Variations

Buckwheat groats: swap with quinoa (1:1, cooks faster), or use cooked farro or barley for chewier texture. Quinoa makes it lighter, farro/barley give more bite.
Chickpeas: try cannellini beans or white beans for a milder flavor, or shelled edamame for extra green color and protein. For a grain-free option, use roasted sweet potato cubes (about 1 to 1 1/4 cups) for sweetness and heft.
Feta cheese: sub with crumbled goat cheese or ricotta salata for similar tang and creaminess, or a store-bought vegan feta if you want dairy-free. Amount stays about the same.
Kalamata olives: replace with chopped green olives for a brighter, saltier note, or use capers (smaller, sharper) or chopped sun-dried tomatoes for a briny or sweet-tart twist. Adjust salt since capers are salty.

Pro Tips

1) Toast the groats, but dont skip rinsing first. Toasting gives a nuttier flavor and firmer bite, just watch them closely so they dont burn. If you want extra depth, use half water half low sodium veggie broth when cooking.

2) Cool the buckwheat on a tray in a thin layer so it stops steaming. If it stays hot inside the bowl everything wilts and the feta turns to mush, so let it get closer to room temp before you toss everything together.

3) Save a little dressing to finish the salad, and taste the rest before you pour it on. Buckwheat and chickpeas absorb acid and salt, so you might need to add more lemon, vinegar or olive oil after it rests.

4) Toast the nuts and use a paper towel to pat chickpeas dry after rinsing. The toasting boosts crunch and flavor, and drying the chickpeas prevents the salad from getting watery and bland.