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Buckwheat Salad

by Christine | Easy Everyday | 04.04.16

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4.73 from 11 votes

This Beet Buckwheat Salad with Kale, Cabbage, and Carrots is the BEST easy buckwheat recipe for dinner! It’s so easy to make and full of veggies, making it high in nutrition. The buckwheat adds protein, healthy carbs, and a hearty, earthy flavor that makes this recipe so flavorful. Make this vegetarian and gluten-free salad for the best healthy dinner recipe!

Angled photo of Buckwheat Salad recipe.

What I’m Loving About the Recipe

If you happen to have buckwheat on hand, you may be wondering what to make with it. Of course, I’m such a fan of making Buckwheat Pancakes, but this Easy Buckwheat Salad is an equally perfect option! Here’s what I’m loving about this recipe:

  • Roasted beets, crispy kale, hearty buckwheat, and fresh cabbage and carrots are so flavorful.
  • The textures are just right!
  • Add this Creamy Lemon Tahini Dressing or any dressing you want!
  • Make this healthy dinner recipe in just 35-40 minutes.

I’ve made this buckwheat sala so many times and I can say that even my picky kiddos love it. I separate the components for them on their plates, and it’s always such a hit! And I love that our family can enjoy an easy, healthy vegetarian meal for dinner.

Ingredients

  • Beets
  • Dry Buckwheat
  • Olive Oil
  • Sea Salt
  • Red Cabbage
  • Kale
  • Sliced Carrots

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Beet Buckwheat Salad w/ Kale, Cabbage, & Carrots! {vegan, gluten-free]

What is Buckwheat?

Buckwheat, despite its misleading name, isn’t related to wheat at all—it’s a fruit seed, making it one of the best gluten-free options! It has a robust, slightly nutty flavor and is full of nutrients, packing plenty of protein and fiber into every serving. Buckwheat is a versatile ingredient, perfect for adding a wholesome twist to any dish!

How to Cook Dry Buckwheat

Cooking buckwheat is actually easier than you might think and adds a nutty, earthy flavor to your meals (along with tons of nutrition)! Here’s how to cook buckwheat:

Rinse the buckwheat groats under cold water. Then, bring a pot of water to a boil, add the buckwheat, and let it simmer for about 10 minutes or until tender. Drain any excess water, fluff it with a fork, and it’s ready to be enjoyed as a delightful base for bowls, salads, or as a hearty side dish!

The BEST Buckwheat Recipes

Is Buckwheat Gluten-Free?

Yes, buckwheat is gluten-free! It’s a great alternative for those who have gluten sensitivities or celiac disease. Plus, its unique flavor and nutritional benefits make it a great addition to any diet, not just for those avoiding gluten!

How Do You Eat Buckwheat Groats?

Buckwheat groats are perfect for cooking and adding to salads, grain bowls, and so much more. They can even be eaten as a substitute for rolled oats in oatmeal or porridge!

How to Store Leftover Buckwheat?

Let cooked buckwheat cool completely, then place in an airtight container and add the lid. Store in the refrigerator for up to 3-5 days! You can also freeze it by letting it cool in the fridge for 1 hour, then move it into the freezer for up to 3 months.

How to Make a Beet Kale Buckwheat Salad

1. Roast the Beets

This step takes the longest amount of time, but it’s very hands-off and you can prep the rest of the salad ingredients during this time. You can also save time by purchasing pre-peeled and/or cubed beets!

2. Cook the Buckwheat Groats

Cook the groats according to package directions! Boil water and let simmer for about 10 minutes. Then drain any excess water and set aside.

3. Whisk the Dressing

Whisk the Creamy Lemon Tahini Dressing or put the ingredients in a dressing shaker!

4. Assemble the Salads

Massage the kale with a little bit of olive oil and salt, then combine all of the ingredients in a large salad bowl or divide and assemble in each serving bowl.

Beet Buckwheat Salad w/ Kale, Cabbage, & Carrots! {gluten-free, vegan} close up

What Salad Dressings Pair with Buckwheat?

More Healthy Salad Recipes

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Angled photo of Buckwheat Salad recipe.
4.73 from 11 votes
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Buckwheat Salad Recipe

This Beet Buckwheat Salad with Kale, Cabbage, and Carrots is the BEST easy buckwheat recipe for dinner! It's so easy to make and full of veggies, making it high in nutrition. The buckwheat adds protein, healthy carbs, and a hearty, earthy flavor that makes this recipe so flavorful. Make this vegetarian and gluten-free salad for the best healthy dinner recipe!
Course: Salad
Cuisine: American
Diet: Gluten Free, Vegan, Vegetarian
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 4 Servings
Calories: 294 kcal
Author: Christine McMichael

Ingredients

  • 6 medium beets (peeled and diced)
  • 1/2 cup dry buckwheat
  • 2 Tablespoons avocado oil
  • sea salt (to taste)
  • 1/2 Tablespoon olive oil
  • 4 cups kale, lightly chopped
  • 1 cup thinly sliced carrots
  • 2 cups shredded purple cabbage
  • 1 batch Creamy Lemon Tahini Dressing

Instructions

  • Preheat oven to 425 degrees F.
  • Peel and dice the beets. Place on a baking sheet lined with foil paper and drizzle the avocado oil over them. Sprinkle sea salt on top!
  • Roast the beets for about 35-40 minutes.
  • While the beets are roasting, cook the dry buckwheat groats according to package directions.
  • Massage the chopped kale with the olive oil and divide into bowls
  • Add the cabbage, carrots, cooked buckwheat, and roasted beets to each salad.
  • Mix the dressing and drizzle over each bowl. Enjoy!

Notes

  • Nutrition is calculated without the dressing!

Nutrition

Serving: 1 Salad | Calories: 294 kcal | Carbohydrates: 47 g | Protein: 8 g | Fat: 10 g | Saturated Fat: 1 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 7 g | Sodium: 244 mg | Potassium: 1210 mg | Fiber: 12 g | Sugar: 21 g | Vitamin A: 8025 IU | Vitamin C: 59 mg | Calcium: 129 mg | Iron: 3 mg
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73 Comments

  2. Anosa says:

    It looks so nice and colourful, I bet the buckwheat makes it more filling as well doesn’t it? I always make the same boring salad too

    Reply

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