This buckwheat salad recipe features buckwheat, which comes in a few different forms. The whole grain can be found unhulled, with its tough outer skin intact, or hulled, which is edible when cooked.
Kasha is a form of buckwheat that gets toasted, and you will find it in a reddish-brown pyramid-shaped form. The toasting gives it a nutty flavor to add to healthy vegan recipes.
Prep time: 10 minutes
Cooking Time: 15 minutes
Time from start to eating: 25 minutes
Makes enough for 2.
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This transcription will have some mistakes because it is partially automated.
Hello and welcome to Freshly Served the Healthy Vegan cooking show. I’m Heather and today we’re gonna make a lemon garlic buckwheat salad and what we’re gonna use is the grain that is called buckwheat. You can find it in the store as flour, buckwheat pancakes or you can find it as the whole grain.
So what we’re gonna use today is the whole grain and I’m using some toasted buckwheat which is also called Kasha and it sounds very familiar from the very popular cereal right now but if you get the Kasha groats in your store they’re gonna look like this.
You can see they are a bit of a reddish color and they have a very cool shape. They almost look like pyramid in here. You can also find the whole groats, these one’s are toasted and that’s where the name Kasha come from, it’s toasted buckwheat.
So the toasted kind is really nice. It cooks very very quickly. So I got my cook already back here. And buckwheat aside from bringing a little bit of a different flavour to your meals. It also has some really excellent nutrients in it and one of them a bioflavonoid called rutin which is excellent for reducing inflammations so whether its arthritis or heart disease it helps to reduce some of the effects of that.
So, what we’re gonna do to get started is whip up a dressing and I goona start with a lemon which I will zest and I’m going right into the bowl that I’ll gonna make the salad in so that I don’t have extra dishes from my dressing.
Then after you zest you cut it in half if you could before you try to zest second zest as well and then I just juice my lemon over top of a strainer so as to not get the seeds into my bowl.
Then I just used the zester to squeeze the lemon, draw out the juice. So I was gonna add some apple cider to this dressing but that was a really juicy lemon and there’s quite a bit of lemon juice in this bowl right now, so I’m just gonna leave that out and just add some olive oil and the ratios up to you, some people say that you do two parts oil to one part acid. I’d like to do one to one. I just find, they goes together pretty well.
Ok. Then I got a couple of cloves, they’re really small cloves of garlic. I’m going to press those into the dressing so that I don’t get any big chunks of garlic.
Very simple dressing just allowing the vegetables to shine, get a little bit of salt in there that helps bring the oil and the lemon juice together, some black pepper and then give it a whisk.
So with the dressing together we can add the rest of our ingredients. I’m gonna add the vegetables first. So I’ve got some chopped parsley, I’ve got some chopped up cucumber, I’ve got some green onion and some lettuce.
And the reason that I’m adding the vegetables first is because if I add the buckwheat first, it will suck up all of that dressing and there won’t be any left for the vegetables.
After I put the vegetables in first, they don’t absorb the dressing, it just coat them a little bit and then I’ll toss the buckwheat in at the end and then the vegetables will coat the buckwheat with dressing.
Then just get that buckwheat toss in there, get it, put some dressing on it as well. It is very simple but delicious lemon garlic buckwheat salad.
You can find the recipe at HealthyVeganRecipes.net. I’m Heather and this is Freshly Served.