This festive buckwheat salad is a celebration of flavors and textures, perfect for your holiday table yet simple enough for a hearty, nutritious lunch any day. At its heart is buckwheat, an ancient grain often overlooked despite its robust nutty flavor and impressive nutritional profile.
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Also known as kasha, buckwheat has been a staple in traditional diets worldwide for centuries. It's particularly popular in Eastern Europe and some parts of Asia.
With its delightfully chewy texture and earthy flavor, buckwheat is an ideal canvas for a vibrant mix of ingredients. In this salad, it's paired with roasted beets, crisp apples, tangy dried cranberries, and toasted walnuts, creating a harmonious blend that rivals popular ancient grain dishes made with farro or quinoa. The result is a hearty, wholesome salad that showcases buckwheat's versatility and appeal.
Reasons You'll Love This Recipe
- This salad stores well in the fridge and can even be frozen, making it a great for meal prep recipe.
- Buckwheat is gluten-free and it's also rich in fiber, protein, and essential minerals.
- Buckwheat salad makes a wonderful side dish, main course, or even a hearty lunch.
- I love to make this salad at Christmas and Thanksgiving, but it can be made the night before. The flavors only get better as it rests in the fridge.
👨🍳How To Make Buckwheat Salad With Beets & Apples
- Preheat the oven to 400°F (200°C).
- Spread the diced beets on a baking sheet lined with parchment paper. Drizzle with a little olive oil and sprinkle with salt and pepper.
- Roast for about 25-30 minutes, or until tender, stirring halfway through. Let cool.
- Rinse the buckwheat groats under cold water.
- In a medium saucepan, bring the water or vegetable broth to a boil.
- Add the buckwheat groats, reduce the heat to low, cover, and simmer for about 10-15 minutes, or until tender and the liquid is absorbed. Be careful not to overcook, as buckwheat can become mushy.
- Remove from heat and let it sit, covered, for another 5 minutes. Then, fluff with a fork and let it cool.
- While the beets are roasting and the buckwheat is cooking, dice the apple.
- Toast the walnuts in a dry skillet over medium heat for about 5 minutes, stirring frequently, until fragrant. Let cool, then roughly chop.
- In a small bowl, whisk together the olive oil, apple cider vinegar, maple syrup or honey, Dijon mustard, salt, and pepper until well combined.
- In a large mixing bowl, combine the cooked and cooled buckwheat with the roasted beets, diced apple, toasted walnuts, and dried cranberries.
- Pour the dressing over the salad and toss gently to combine.
- Add the chopped parsley and toss again to mix.
- Let the salad sit for about 10-15 minutes to allow the flavors to meld.
- Serve at room temperature or slightly chilled.
Top Tip
For a more intense flavor in your Buckwheat Salad, try tossing the cooked buckwheat groats with half of the dressing while they're still warm. This allows the grains to absorb the flavors better before adding the rest of the ingredients and the remaining dressing.
❄️Storage Instructions
Refrigerator
To store your Buckwheat Salad, first make sure it has cooled to room temperature. Once cooled, transfer the salad to an airtight container. In the refrigerator, the salad will stay fresh for up to 3-4 days.
Freezer
You can also freeze this buckwheat salad. Place it in a freezer-safe container, leaving a bit of room at the top to allow for expansion. It should stay fresh in the freezer for up to 2 months.
When you're ready to eat it, thaw the salad in the refrigerator overnight. Give it a good stir and add a touch of fresh dressing if needed to revive the flavors before serving.
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Pearl Cous Cous & Pomegranate Salad
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🙋Frequently Asked Questions
Raw buckwheat has a mild, slightly nutty flavor and a softer texture when cooked, while toasted buckwheat (kasha) has a stronger, more pronounced nutty flavor and a firmer texture. Toasted buckwheat cooks faster due to the roasting process and is darker in color. Use raw buckwheat for a delicate taste and toasted for a robust flavor.
Yes, you can substitute buckwheat with other grains like quinoa, farro, or barley, though the cooking times and flavors will vary. Quinoa would provide a similar gluten-free option, while farro and barley would add a chewier texture and nutty flavor.
Yes, you can prep the roasted beets, cook the buckwheat, toast the walnuts, and dice the apples ahead of time. Store each component separately in the refrigerator and assemble the salad just before serving to maintain freshness and texture. This makes it convenient for meal prepping or preparing for holidays or parties.
You Might Also Enjoy These Vegan Salads
Roasted Leek And Butter Bean Salad
Israeli Couscous Salad With Beetroot
Jerusalem Salad - Israeli Salad
📖 Recipe
Buckwheat Salad With Beets & Apples
Ingredients
- 1 cup buckwheat groats toasted
- 2 cups water or vegetable broth
- 2 medium beets peeled and diced
- 1 apple Granny Smith or Honeycrisp works well, diced
- ½ cup walnuts toasted and roughly chopped
- ¼ cup dried cranberries
- ¼ cup fresh parsley chopped
For The Dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon maple syrup or honey
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
Roast the Beets:
- Preheat the oven to 400°F (200°C).
- Spread the diced beets on a baking sheet lined with parchment paper. Drizzle with a little olive oil and sprinkle with salt and pepper.
- Roast for about 25-30 minutes, or until tender, stirring halfway through. Let cool.
Cook the Buckwheat:
- Rinse the buckwheat groats under cold water.
- In a medium saucepan, bring the water or vegetable broth to a boil.
- Add the buckwheat groats, reduce the heat to low, cover, and simmer for about 10-15 minutes, or until tender and the liquid is absorbed. Be careful not to overcook, as buckwheat can become mushy.
- Remove from heat and let it sit, covered, for another 5 minutes. Then, fluff with a fork and let it cool.
Prepare the Apple and Nuts:
- While the beets are roasting and the buckwheat is cooking, dice the apple.
- Toast the walnuts in a dry skillet over medium heat for about 5 minutes, stirring frequently, until fragrant. Let cool, then roughly chop.
Make the Dressing:
- In a small bowl, whisk together the olive oil, apple cider vinegar, maple syrup or honey, Dijon mustard, salt, and pepper until well combined.
Assemble the Salad:
- In a large mixing bowl, combine the cooked and cooled buckwheat with the roasted beets, diced apple, toasted walnuts, and dried cranberries.
- Pour the dressing over the salad and toss gently to combine.
- Add the chopped parsley and toss again to mix.
Serve:
- Let the salad sit for about 10-15 minutes to allow the flavors to meld.
- Serve at room temperature or slightly chilled.
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