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BUCKWHEAT AND GRILLED VEGETABLE SALAD
06

BUCKWHEAT AND GRILLED VEGETABLE SALAD

NUTRITION
HEALTHY RECIPES
Mar 10, 2025

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.

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