Buckwheat Salad With Beets & Apples
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.
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.
Notes
❄️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.Nutrition
Calories: 422kcalCarbohydrates: 54gProtein: 9gFat: 22gSaturated Fat: 3gPolyunsaturated Fat: 9gMonounsaturated Fat: 9gSodium: 520mgPotassium: 485mgFiber: 8gSugar: 17gVitamin A: 608IUVitamin C: 9mgCalcium: 44mgIron: 2mg
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