Mediterranean Buckwheat Salad

13 35 308
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 4
Mediterranean Buckwheat Salad
Health Highlights
Buckwheat is the perfect gluten-free salad grain for this delicious Mediterranean Salad.

Ingredients


1/2 cup Buckwheat groats, dry
1 1/4 cup Water
1/2 cup Red onion (diced)
1 cup Cherry Tomatoes (halved)
1 cup Cucumber (chopped)
1/2 cup Olives (pitted kalamata)
1 medium pepper(s) Orange bell pepper (seeded and chopped)
1/4 cup Olive Oil, Extra Virgin
1 medium Lemon (Juiced)
1/2 tsp Sea Salt
1 tsp Oregano, dried
1/4 cup Parsley, fresh (chopped)
1/2 cup Feta cheese (crumbled or cubed; optional)

Instructions


  1. In a saucepan, bring buckwheat and water to a boil
  2. Turn heat to low, cover, and simmer for about 20 minutes
  3. Remove from heat and let stand covered, for 5 minutes. Fluff with a fork and allow to cool
  4. Combine cooled groats with onion, tomato, cucumber, olives, and bell pepper in a salad bowl
  5. In a small bowl, whisk together olive oil, lemon juice, salt, and oregano
  6. Pour dressing on the salad and toss to combine
  7. Garnish with parsley and feta cheese, if using.

Nutrition Facts

Per Portion

Calories 308
Calories from fat 183
Calories from saturated fat 50
Total Fat 20.4 g
Saturated Fat 5.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 11.7 g
Cholesterol 16.6 mg
Sodium 644 mg
Potassium 379 mg
Total Carbohydrate 27.1 g
Dietary Fiber 5.0 g
Sugars 5.7 g
Protein 6.6 g

Dietary servings

Per Portion


Fruit 0.3
Grain 0.6
Milk Alternative 0.4
Vegetables 1.8

Energy sources


Pygal32%453.9692350950629147.7917935158376460%321.1862449901751260.122996872412849%356.7452264941561110.387483141133932%60%9%CarbohydratesFatProtein

Meal Type(s)

Salad
Side




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