BUCKWHEAT AND GRILLED VEGETABLE SALAD
This Buckwheat and Grilled Vegetable Salad is a wholesome, nutrient-packed dish that combines the earthy flavour of buckwheat with smoky grilled zucchini and eggplant. The addition of olive oil, black pepper and a drizzle of balsamic vinegar enhances the taste, creating a delicious balance of savoury and slightly tangy notes. Buckwheat is, despite its name, a naturally gluten-free seed rich in fibre and protein, making it an excellent choice for a filling meal. The grilled vegetables add a deep, smoky flavour while keeping the dish light and fresh. Whether enjoyed warm or cold, this Buckwheat and Grilled Vegetable Salad is perfect for a quick lunch, a light dinner or a meal-prep-friendly dish. It pairs well with leafy greens, nuts and seeds, offering endless possibilities for customisation.
RECIPE CATEGORY
Lunch, Dinner, Main Course, Side
SERVING SIZE
1
CUISINE
Mediterranean, European
PREPARATION/TECHNIQUES
Grill, Toss, One-Pot Wonders
OCCASION/HOLIDAY
Healthy Eating, Meal Prep, Summer Lunch, Vegan Meals
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Gluten Free, Dairy Free, High Fibre, Quick & Easy
DISH TYPE
Salad
INGREDIENTS
There are the following ingredients for Buckwheat and Grilled Vegetable Salad:
- ¼ cup cooked buckwheat
- ½ cup grilled zucchini and eggplant
- ½ teaspoon olive oil
- ¼ teaspoon black pepper
- ½ teaspoon balsamic vinegar
FULL NUTRITIONAL INFORMATION
- Calories: 180 kcal
- Protein: 5.4 g
- Carbohydrates: 31.2 g
- Sugars: 2.1 g
- Fibre: 5.8 g
- Fat: 5.1 g
- Saturated Fat: 0.7 g
- Sodium: 120 mg
- Potassium: 360 mg
PREPARATION
- Cook The Buckwheat: If not pre-cooked, rinse ¼ cup buckwheat and simmer it in water for 10-12 minutes until tender. Drain excess liquid.
- Preheat The Grill: Heat a grill pan or outdoor grill over medium-high flame.
- Prepare The Vegetables: Slice zucchini and eggplant into rounds or strips. Lightly brush them with olive oil and season with black pepper.
- Grill The Vegetables: Place the vegetables on the grill, cooking for 3-4 minutes per side until charred and tender. Remove and let them cool slightly.
- Assemble The Salad: In a mixing bowl, combine cooked buckwheat and grilled vegetables. Drizzle with balsamic vinegar and toss gently.
- Serve And Enjoy: Adjust seasoning if needed and enjoy warm or chilled.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
- More Flavour: Marinate the vegetables in olive oil and balsamic vinegar before grilling.
- Extra Crunch: Add nuts or seeds like almonds, walnuts or sunflower seeds.
- Dressing Options: Swap balsamic vinegar with a lemon-tahini dressing for a creamy texture.
- Make It A Meal: Serve with a protein source like tofu, chickpeas or grilled chicken.
- Serving Suggestion: Pair with fresh arugula, spinach or feta cheese for added variety.
VARIATIONS
- Spicy Version: Add a dash of chilli flakes or smoked paprika.
- Herb Infusion: Mix in fresh basil, parsley or coriander for a refreshing twist.
- Cheesy Delight: Sprinkle with crumbled goat cheese or parmesan for extra richness.
- Roasted Alternative: Instead of grilling, roast the vegetables in the oven at 200°C (400°F) for 20 minutes.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the fridge for up to 4 days.
- Freezing: Cooked buckwheat can be frozen separately for up to 2 months. Avoid freezing grilled vegetables, as they may become mushy.
- Reheating: Reheat in a pan for a warm dish or enjoy cold as a refreshing salad.