Hi everyone, today is a special day because it’s the first buckweat recipe post in the blog. Despite its name, this Buckwheat Salad it’s not related to wheat, actually it’s a gluten-free seed that is stealing quinoa’s number one spot in the Healthy Food Movement. The reason is simple, buckwheat is a far cheaper alternative to other wholegroats such as quinoa.
Have you ever try it? Have you at least heard of buckwheat? Maybe not, but it won’t be long before you do, it has become as trendy as over the knee boots this winter.
Do you know Buckwhat is a ‘pseudo-cereal’ which originated in Asia? Poland and Russia are examples of the countries where it has been eaten for a long time, but since last year buckwheat sales have been growing steadily. It is a healthier and less refined alternative to wheat with plenty of healthy benefits.
Some health benefits…
Buckwheat salad is packed with nutrients and antioxidants. Buckwheat is high in fibre and a great source of protein. It also contains manganese and magnesium that helps to keep healthy blood pressure levels.
About its flavour…
It’s a bit nutty with a similar texture to couscous but is usually bigger in size and has a hardershell what makes it the perfect grain for salads. Today we’re mixing it with roasted pumpkin, caramelized onion and kale to make a hearthy and filling dish. I can’t believe that it’s a salad.
If you want to know how does it really taste you know what’s next…follow the steps below to cook this salad.
Today’s post is a bit longer than usual but when I talk about real food I get so excited that I can’t stop myself, if you are interested in whole grains recipes sign up for our newsletter because there will be many more recipes coming soon!
How did it turn out for you? Leave your comments below. I look forward to seeing your pictures on Instagram with the hasgtag #shoothecook ! See you in the next recipe.
- 3-4 cups trimmed kale leaves, washed and tear into pieces
- 1-2 cups pumpkin, peeled and cut into 2cm cubes
- 50 g ricotta cheese
- 1 cup buckwheat, rinsed and drained
- 2 cups water
- 2 tbsp sliced almonds
- a pinch of salt
- - Caramelized Onion -
- 1 small red onion, thinly sliced
- a pinch of salt
- 1 tsp honey
- 1 tsp brown sugar
- 2 tbsp white wine
- - Lime vinaigrette -
- 1/4 cup olive oil
- 1 tbsp lime juice, half a lime
- 1 tsp honey
- 1/2 tbsp fresh parsley, finely chopped
- Preheat the oven to 200º. Lightly grease a baking sheet.
- Arrange the pumpkin cubes on a baking sheet, sprinkle with a bit of olive oil and a pinch of salt. If you have a cooking brush use it to spread the oil over all of the pumpkin cubes.
- Roast at 180º for about 20' or until the pumpkin is crispy and toasted.
- When it is nearly cooked, add sliced almond into the oven and bake until the edges are golden (5' is enough).
- For cooking the Buckwheat: bring a medium saucepan of lightly salted water (2 cups) to the boil. Add the buckwheat grains, bring back to the boil, then cover it with the lid and reduce heat to low and simmer for 20'. Check the exactly cooking times on the package. Drain and leave to cool.
- For the Caramelized Onion: heat a small pan on a medium heat with 2 tbsp of olive oil, add the slices of onion allow to cook stirring occasionally.
- After about 10', add a pinch of salt, then add the honey and the sugar. allow to cook until it has absorbed everything then pour in some white wine and increase to a high heat until it is evaporated.
- Reduce the heat to low and cook for a further 10-15' stirring every few minutes until the onions are a rich brown in colour.
- For the Vinaigrette: grab a bowl, whisk the lime juice with the oil and the honey, add the chopped parsley at the end.
- How to make the salad
- Place kale leaves on a serving dish, add 1 tbsp of oil and a pinch of salt. Now massage the leaves with your hands to soften and reduce its bitterness. It'll turn a bright green colour.
- Add the buckwheat seeds and the pumpkin cubes. Sprinkle over the vinaigrette and mix to combine. Then garnish with the caramelized onion, ricotta cheese and almonds. It'll look delicious!
- *You can make this recipe with other grains such us: millet, quinoa or brown rice.
- *You can skip the lime vinaigrette and use your favourite salad dressing.
- *Change it up: you can swap pumpkin for sweet potato or white potatoes.
- *Make it nut free: don't add sliced almonds.
- *If you are in a rush skip the caramelized onion and you'll save lots of time