Black Sea Buckwheat Salad with Roasted Vegetables
This Black Sea Buckwheat Salad with Roasted Vegetables is a hearty, nutrient-packed dish inspired by the flavors of the Mediterranean. With its base of nutty buckwheat, combined with a colorful array of roasted vegetables, it's a delicious way to enjoy a range of textures and tastes. Perfect as a satisfying lunch or a wholesome dinner side, this salad is sure to delight your palate and nourish your body.
Equipment
- Medium saucepan with lid
- Baking sheet
- Knife and cutting board
- Measuring cups and spoons
- Mixing bowl
Ingredients
- 1 cup buckwheat groats 170g / 6 ounces
- 2 cups water 473ml
- 1 medium zucchini cut into half-moons, about 200g / 7 ounces
- 1 red bell pepper diced, about 150g / 5.3 ounces
- 1 yellow bell pepper diced, about 150g / 5.3 ounces
- 1 red onion sliced, about 150g / 5.3 ounces
- 2 tbsp olive oil 30ml
- 1 tsp smoked paprika 2g
- Salt and pepper to taste
- 1/4 cup chopped fresh parsley 15g
- 1 lemon juice of, about 2 tablespoons / 30ml
- 1/4 cup crumbled feta cheese optional, 50g / 1.8 ounces
Instructions
- Preheat your oven to 400°F (200°C).
- Rinse the buckwheat groats under cold water and drain.
- In a medium saucepan, bring the 2 cups of water to a boil. Add the buckwheat groats, reduce heat to low, cover, and simmer for 15 minutes or until tender. Remove from heat and let it stand for 5 minutes, then fluff with a fork.
- While the buckwheat is cooking, spread the zucchini, bell peppers, and red onion on a baking sheet. Drizzle with olive oil and sprinkle with smoked paprika, salt, and pepper. Toss to coat evenly.
- Roast the vegetables in the preheated oven for 25 minutes, or until tender and slightly caramelized, stirring halfway through.
- In a large bowl, combine the cooked buckwheat groats and roasted vegetables. Add the fresh parsley and lemon juice, and toss to combine. Taste and adjust seasoning if necessary.
- If using, sprinkle the crumbled feta cheese over the salad just before serving.
Notes
Buckwheat is a great source of plant-based protein and is naturally gluten-free.
Feel free to customize the roasted vegetables based on seasonality and personal preference.
The salad can be served warm or at room temperature.
For a vegan version, omit the feta cheese or replace it with a dairy-free alternative.