Healthy Gluten-Free Buckwheat Salad

Healthy Gluten-Free Buckwheat Salad

Looking for a protein-packed healthy salad recipe?

Try this buckwheat salad – Packed with nutrients, easy to make and it’s naturally gluten-free.

What is Buckwheat?

First of all, let’s get an idea about buckwheat. When you hear the name “Buckwheat” I’m sure the first thing that comes to your mind is Buckwheat flour which is most commonly used in making noodles or pasta. Buckwheat flour is the ground-up seed hulls of the buckwheat plant. The raw buckwheat kernels are the hulled seeds. This is also known as Groats. 



Buckwheat groats look very similar to steal cut oats. This can be enjoyed raw, make overnight groats, can add to your soup, cook it and add to your salads to get that extra protein or make it like a porridge.

Nutritional facts of Buckwheat?

Information sourced from Your-Calories shows the nutritional breakdown of 100g of Buckwheat.

Nutrition Details of Buckwheat

Nutrition Details of Buckwheat

Ingredients for the Buckwheat Salad

Ingredients for the Buckwheat Salad

Now that you have a fairly good idea about this amazing superfood let’s jump into the recipe. (This recipe is for a serving of one)


1/2 cup of buckwheat- cooked

01 cup of water

1 teaspoon of salt

1 teaspoon of butter

1/2 cup of lettuce

1/2 cup of bell pepper (red and yellow)

1/4 cup of chopped purple cabbage

1/4 cup of cucumber

1/4 cup of fresh bean sprouts

1 tablespoon of lime or lemon

1 tablespoon of olive oil

1 teaspoon of cinnamon-flavored coconut chips -( To add more flavor and crunchiness to the salad)

Pinch of pepper

Some sesame seeds

Some olives

If you are looking for a place to buy Buckwheat kernels you can get it from Bohemian Quest. Either order online, visit their store or order through Uber eats.


In a medium-sized cooking pot combine buckwheat and water together. (Make sure you wash and drain buckwheat thoroughly before cooking). Then add salt, butter and cook for about 8-10 minutes with a lid on. Adding salt and butter is really optional depending on your taste buds.

When the water is absorbed, use a fork to fluff the Buckwheat and simmer on low for another 3-5 minutes – It is very similar to cooking rice. Now put it in a salad bowl or plate and let it cool down to room temperature, top up with salad toppings.

I prefer having my salads with a variety of vegetables bringing color and flavors to the mix. I’ve opted to add red and yellow bell pepper which gives a bit of sweetness and crunch, cucumber to refresh and cool, olives to add tang, fresh bean sprouts for protein, red cabbage and greens to add color and a dash of pineapple flavored coconut chips, because why not!

Buckwheat Salad

Buckwheat Salad

Once done topping all your veggies just drizzle some olive oil on top, sprinkle some salt, squeeze a lime or lemon (about 1 tablespoon) and sprinkle some sesame seeds. Enjoy!

Please let me know how this recipe turns out for you in the comments! You can also share your results with me on Instagram with the hashtag #thefoodsnapsrecipes.

Can’t wait to see your re-creations!

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