BUCKWHEAT WITH GRILLED MEDITERRANEAN VEGETABLES
This Buckwheat With Grilled Mediterranean Vegetables is a wholesome and 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. Despite its name, it is 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 and smoky flavour while keeping the dish light and fresh. Whether enjoyed warm or cold, this Buckwheat With Grilled Mediterranean Vegetables is perfect for a quick lunch, a light dinner or a meal-preparation-friendly dish. It pairs well with leafy greens, nuts and seeds, offering endless possibilities for customisation.
RECIPE CATEGORY
Lunch, Dinner, Side
SERVING SIZE
1
CUISINE
Mediterranean, European
PREPARATION/TECHNIQUES
One-Pot Wonders
OCCASION/HOLIDAY
Fall, Simmer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Wheat / Gluten Free, Dairy Free, High Fibre, Quick & Easy
DISH TYPE
Salad
INGREDIENTS
The following ingredients are required for the preparation of Buckwheat And Grilled Mediterranean Vegetable Salad:
- 42 grams | 1.48 ounces | ¼ cup cooked buckwheat
- 75 grams | 2.65 ounces | ½ cup grilled zucchini and eggplant
- 5 millilitres | 0.08 fluid ounces | 0.01 cups olive oil
- 5 grams | 0.02 ounces | ¼ teaspoon black pepper
- 5 millilitres | 0.08 fluid ounces | 0.01 cups balsamic vinegar
FULL NUTRITIONAL INFORMATION
- Calories: 147 kilocalories
- Total Fat: 3.5 grams
- Saturated Fat: 0.5 grams
- Carbohydrates: 25.1 grams
- Fibre: 3.8 grams
- Sugar: 3.5 grams
- Protein: 4.8 grams
- Sodium: 200 milligrams
- Calcium: 28 milligrams
- Iron: 1.1 milligrams
- Potassium: 340 milligrams
PREPARATION
- Cook The Buckwheat: If not pre-cooked, rinse ¼ cup of buckwheat and simmer it in water for 10 to 12 minutes until tender. Drain excess liquid.
- Preheat The Grill: Heat a grill pan or outdoor grill over medium 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 to 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.
PREPARATION 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 degrees Celsius for 20 minutes.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the refrigerator for up to 4 days.
- Freezing: Cooked buckwheat can be frozen separately for up to 2 months. Avoid freezing grilled vegetables because they may become mushy.
- Reheating: Reheat in a pan for a warm dish or enjoy cold as a refreshing salad.
