Buckwheat Salad with Asparagus

Buckwheat Salad with Asparagus

Boost your spring recipes with this vibrant gluten-free Buckwheat Salad with Asparagus. This salad is bursting with flavor and packed with wholesome goodness. It is a quick and easy favorite for busy weeknights or relaxed weekends. Perfect for any occasion, it's a great choice for gatherings, picnics, or a nourishing lunch. With a prep time of under 30 minutes, this recipe is a spring must-make!

Type: salad

Cuisine: eastern europe

Keywords: salad, buckwheat, radishes, asparagus

Recipe Yield: 2

Calories: 600

Preparation Time: 10

Cooking Time: 15

Total Time: 25

Recipe Video Name: Buckwheat Salad with Asparagus

Recipe Video Description: Boost your spring recipes with this vibrant gluten-free Buckwheat Salad with Asparagus. With a prep time of under 30 minutes, this recipe is a spring must-make!

Recipe Ingredients:

  • 1 cup (130 gr) whole buckwheat groats
  • 1 cup (240 ml) water
  • 1 green onion, sliced
  • 1 handful fresh flat-leaf parsley, finely chopped
  • 1 lemon, juice ( or more to taste)
  • 1-2 tbsp cold-pressed olive oil for drizzling and/or grilling
  • 1 bunch asparagus (approx. 15 spears)
  • 1 bunch radishes (approx. 15), cut into thin slices
  • 1 cup (100 gr) green peas (frozen)
  • 1 tbsp coconut aminos or tamari (to keep it gluten-free)
  • ½ tsp onion powder
  • 1 tbsp sunflower seeds or pumpkin seeds
  • sea salt and black pepper to taste

Recipe Instructions: Cook the Buckwheat: In a saucepan, combine the buckwheat groats and water. Bring to a boil, then reduce the heat and simmer for about 10-12 minutes, or until the buckwheat is tender but still has a slight bite to it. Drain any excess water and let the buckwheat cool. Prepare the Vegetables: While the buckwheat is cooking, prepare the vegetables. Trim the tough ends off the asparagus spears and cut them into bite-sized pieces. Slice the radishes thinly and set aside. The Asparagus: Grill or use a (wok) pan to heat the asparagus. Simply drizzle the asparagus spears with olive oil and season with salt and pepper, then heat for a few minutes until tender and slightly charred. Assemble the Salad: In a large mixing bowl, combine the cooked buckwheat, sliced green onion, chopped parsley, grilled asparagus (if using), sliced radishes, and green peas. Make the Dressing: In a small bowl, whisk together the lemon juice, coconut aminos or tamari, onion powder, and a drizzle of olive oil. Taste and adjust the seasoning as needed. Toss and Serve: Pour the dressing over the salad ingredients and toss gently to combine. Season with salt and pepper to taste, if desired. Sprinkle the salad with sunflower seeds or pumpkin seeds for added crunch. Enjoy! This Buckwheat Salad with Asparagus is best served fresh, either as a light lunch or a side dish with your favorite protein.

Editor's Rating:
5

Boost your spring recipes with this vibrant gluten-free Buckwheat Salad with Asparagus. This salad is bursting with flavor and packed with wholesome goodness. It is a quick and easy favorite for busy weeknights or relaxed weekends. Perfect for any occasion, it’s a great choice for gatherings, picnics, or a nourishing lunch. With a prep time of under 30 minutes, this recipe is a spring must-make!

⭐️ Why You Should Try This Recipe

  • With buckwheat, fresh asparagus, and vibrant vegetables, this salad is full of nutrient-rich ingredients without becoming boring.
  • Whether vegan, gluten-free, or simply looking to add more plant-based meals to your diet, this recipe fits the bill.
  • This is a great meal-prep recipe! With a prep time of under 30 minutes, this salad is also perfect for busy weekdays.
  • Although light and refreshing, this salad is surprisingly filling, thanks to the hearty buckwheat and peas. 
Asperge Salade met Boekweit en Radijsjes

🗒 Ingredients 

For this simple and nutritious salad recipe, you’ll only need a handful of ingredients and less than 30 minutes to create this delicious Buckwheat Salad with Asparagus.

  • Buckwheat groats: Provide a hearty base with a satisfying texture.
  • Asparagus: Adds color and a fresh, crisp texture to the salad.
  • Green onions: Contribute a mild onion flavor without overpowering.
  • Flat-leaf parsley: Adds a bright, herbaceous flavor to the salad.
  • Lemon juice: Provides a tangy acidity that enhances the flavors.
  • Olive oil: Adds richness and depth to the salad.
  • Radishes: Contribute a crunchy texture and a peppery bite.
  • Green peas: Add sweetness.
  • Coconut aminos or tamari: Provide a savory umami flavor without gluten.
  • Onion powder: Adds a subtle onion flavor without the sharpness.
  • Sunflower or pumpkin seeds: Add a satisfying crunch to the salad.

❔ What is Buckwheat?

Despite its name, buckwheat is not a type of wheat. It’s a gluten-free seed rich in fiber, protein, and essential nutrients. Buckwheat makes an excellent choice for those following a gluten-free diet or looking to add more variety to their meals.

🥣 Substitutions and Variations

  • Grains – Substitute quinoa or couscous for buckwheat groats.
  • Vegetables – Use any seasonal vegetables like bell peppers, cucumbers, or cherry tomatoes.
  • Herbs – Experiment with different herbs like cilantro, mint, or dill for added freshness.
  • Dressing – Swap lemon juice for lime juice or balsamic vinegar for a different flavor profile.
  • Protein – Add tempeh or tofu for extra protein.
  • Nuts – Replace sunflower or pumpkin seeds with almonds, walnuts, or pine nuts for added crunch.

🌿 How to Make Buckwheat Salad with Asparagus 

  1. Cook the Buckwheat: In a saucepan, combine buckwheat groats and water. Bring to a boil, then simmer for 10-12 minutes until tender. Drain excess water and let cool.
  2. Prepare the Vegetables: Trim asparagus and slice radishes thinly. Set aside.
  3. Grill or bake the asparagus: Drizzle asparagus with olive oil, season, and bake or grill until tender.
  4. Assemble the salad: In a bowl, combine buckwheat, sliced green onion, parsley, asparagus, radishes, and green peas.
  5. Make the dressing: Whisk together in a bowl lemon juice, coconut aminos/tamari, onion powder, and olive oil.
  6. Toss and serve: Pour dressing over salad and toss gently. Season with salt and pepper, sprinkle with seeds.
Asperge Salade met Boekweit en Radijsjes

📔 Tips

  • Prep Ahead: Cook buckwheat and chop vegetables ahead of time for quicker assembly.
  • Marinate Asparagus: For extra flavor, marinate asparagus in olive oil and lemon juice before grilling.
  • Double the Batch: Make a larger quantity and store leftovers in the fridge for easy grab-and-go meals.
  • Add Texture: Experiment with different nuts or seeds to vary texture and flavor of the salad.

❔ How to Store this Salad

  • Store the assembled salad in an airtight container in the refrigerator.
  • If possible, store the dressing separately to prevent the salad from becoming soggy.
  • Consume the salad within 2-3 days for the best quality and freshness.
  • If you’ve grilled the asparagus, store it separately from the rest of the salad to maintain its texture.

❔Frequently Asked Questions

Do You Need to Soak Raw Buckwheat?

While soaking raw buckwheat can help reduce cooking time and improve digestibility, it’s not necessary for this recipe.

Is Buckwheat on the Mediterranean Diet?

Yes, buckwheat can be included in the Mediterranean diet as part of a balanced and varied eating pattern. It provides fiber, protein, and nutrients that align with the principles of the Mediterranean diet.

Who Should Not Eat Buckwheat?

If you have a known allergy to buckwheat you should avoid consuming it.

Is Buckwheat an Inflammatory Food?

Buckwheat is generally considered to have anti-inflammatory properties due to its high content of antioxidants and flavonoids. However, individual responses to foods can vary, so it’s important to listen to consult with a healthcare professional if you have concerns about inflammation.

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📖 Recipe

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Asperge Salade met Boekweit en Radijsjes

Buckwheat Salad with Asparagus

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  • Author: The Green Creator
  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25
  • Yield: 2 1x
  • Category: lunch, dinner
  • Method: stovetop/ oven
  • Cuisine: Eastern Europe
  • Diet: Vegan

Description

This gluten-free Buckwheat Salad with Asparagus is bursting with flavor and packed with wholesome goodness. It is a quick and easy favorite for busy weeknights or relaxed weekends. Perfect for any occasion, it’s a great choice for gatherings, picnics, or a nourishing lunch. With a prep time of under 30 minutes, this recipe is a spring must-make!


Ingredients

Scale
  • 1 cup (130 gr) whole buckwheat groats
  • 1 cup (240 ml) water
  • 1 green onion, sliced
  • 1 handful fresh flat-leaf parsley, finely chopped
  • 1 lemon, juice ( or more to taste)
  • 12 tbsp cold-pressed olive oil for drizzling and/or grilling
  • 1 bunch asparagus (approx. 15 spears)
  • 1 bunch radishes (approx. 15), cut into thin slices
  • 1 cup (100 gr) green peas (frozen)
  • 1 tbsp coconut aminos or tamari (to keep it gluten-free)
  • ½ tsp onion powder
  • 1 tbsp sunflower seeds or pumpkin seeds
  • sea salt and black pepper to taste

Instructions

  1. Cook the Buckwheat: In a saucepan, combine the buckwheat groats and water. Bring to a boil, then reduce the heat and simmer for about 10-12 minutes, or until the buckwheat is tender but still has a slight bite to it. Drain any excess water and let the buckwheat cool.
  2. Prepare the Vegetables: While the buckwheat is cooking, prepare the vegetables. Trim the tough ends off the asparagus spears and cut them into bite-sized pieces. Slice the radishes thinly and set aside.
  3. The Asparagus: Grill or use a (wok) pan to heat the asparagus. Simply drizzle the asparagus spears with olive oil and season with salt and pepper, then heat for a few minutes until tender and slightly charred.
  4. Assemble the Salad: In a large mixing bowl, combine the cooked buckwheat, sliced green onion, chopped parsley, grilled asparagus (if using), sliced radishes, and green peas.
  5. Make the Dressing: In a small bowl, whisk together the lemon juice, coconut aminos or tamari, onion powder, and a drizzle of olive oil. Taste and adjust the seasoning as needed.
  6. Toss and Serve: Pour the dressing over the salad ingredients and toss gently to combine. Season with salt and pepper to taste, if desired. Sprinkle the salad with sunflower seeds or pumpkin seeds for added crunch.
  7. Enjoy! This Buckwheat Salad with Asparagus is best served fresh, either as a light lunch or a side dish with your favorite protein.


Notes

  • Any leftovers can be stored in the refrigerator for 2-3 days. Just make sure to store it in an airtight container to maintain freshness.
  • If you are not gluten-free, feel free to use soy sauce instead of aminos or tamari.

Nutrition

  • Serving Size: 2
  • Calories: 600
  • Sugar: 5gr
  • Sodium: 200mg
  • Fat: 10gr
  • Carbohydrates: 35gr
  • Fiber: 10gr
  • Protein: 9gr
  • Cholesterol: 0

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