This tabbouleh-style salad makes buckwheat taste great. A Gluten-free grain that is very nutritious. This Buckwheat tabbouleh is great as a lunch or a side dish.
My only memories of buckwheat from childhood are the gross lilac porridge that tasted really weird. I bought my first bag of buckwheat a year ago since I discovered how healthy it is. The taste is a bit special if you have never eaten it, but you grow to like it. I promise!
Why you will love this recipe
- Healthy: Buckwheat is a highly nutritious grain that is packed with protein, fiber, and minerals. It is also gluten-free, making it a great option for people with gluten intolerance or celiac disease.
- Flavorsome: Buckwheat has a nutty and slightly earthy flavor that pairs well with tabbouleh's fresh herbs and vegetables.
- Nice texture: Buckwheat has a slightly crunchy texture that adds a nice contrast to the softness of the vegetables in tabbouleh.
- Versatile: Tabbouleh is a versatile dish that can be served as a side dish or a main course. It is also perfect for meal prep or as a light and refreshing lunch option.
What is Tabbouleh made of?
Traditional tabbouleh is parsley, tomatoes, mint, onion, bulgur, and olive oil with seasoning. Tabbouleh is a middle eastern dish with some variations in different countries. Traditionally it is served as a meze, as an appetizer.
This is not a traditional tabbouleh, but my variation with no oil. This is modified to be a whole foods plant-based version and with the superfood buckwheat instead of the bulgur wheat. Chickpeas add extra protein and will keep you satiated for longer.
Ingredients for the tabbouleh salad
- Buckwheat. Instead of buckwheat, you can use quinoa, bulgur, or cooked oat groats.
- Bell pepper. The red one is the sweetest.
- Cucumber.
- Tomatoes. Use cherry tomatoes for a less watery salad.
- Onion. I used spring onion because it has a mild flavor. Chives work well also.
- Coriander. Traditional tabbouleh has parsley, so that it will work great in this. Mint gives some freshness.
- Chickpeas. Instead of chickpeas, you can use lentils, beans, tofu.
- Spices. For a Mediterranean mix, use 1 teaspoon of oregano, thyme, basil, and garlic powder.
Benefits of eating buckwheat
Buckwheat is rich in fiber. High fiber content improves digestion, feeds the gut microbiome, and helps to manage blood cholesterol levels. Buckwheat can also help to manage weight and regulate blood glucose levels.
Buckwheat does not contain gluten, so it is a great grain for those who have celiac disease. Buckwheat is also great because it has a lot of fiber and protein, and many nutrients. Did you know that soba noodles are made of buckwheat?
Buckwheat has many starches, so this is a great plant to eat if the starch solution diet inspires you. Buckwheat keeps you satiated for quite a long time because you don´t get a blood sugar crash; it has a quite low GI measure. The soluble fiber in buckwheat helps to regulate your levels. Buckwheat is a safe grain for people with type 2 diabetes. You can check an interesting study on buckwheat here.
Buckwheat is also great for your heart health. Eating buckwheat lowers the risk of developing high cholesterol and high blood pressure. Studies have shown that people who eat a lot of buckwheat get lower cholesterol. One study of Yi people in China who eat oats and buckwheat found that it is good to eat buckwheat and oats to treat high blood pressure and high cholesterol.
Nutritional values of buckwheat
100 grams of cooked buckwheat contains:
| Calories | 130 |
| Protein | 5,2 |
| Carbs | 24,2 |
| Fiber | 2,3 |
| Fat | 0,6 |
Buckwheat is also rich in:
- Iron
- Potassium
- Magnesium
- Phosphorus
- Manganese
- Copper
- B-vitamins
This whole batch of buckwheat tabbouleh contains 13 mg Iron, 275mg calcium, 420mg vitamin C, 7,9mg E-vitamin, 880 micrograms vitamin A, 2,2mg B6, 1,4mg B1, 1,2mg B2 and 4000mg potassium.
Do you need to soak buckwheat before cooking?
In this recipe, you don´t need to soak the buckwheat. In my package, it is recommended to rinse the buckwheat with hot and cold water. One raw porridge recipe I have made had the buckwheats just soaked overnight but not cooked.
How to cook the buckwheat?
Don´t overcook it. If you overcook your buckwheat, it becomes really mushy and porridgy. In my package of buckwheat, 15-20 minutes of cooking time was recommended. For this salad, leave it more on the "crunchy" side. You can toast it slightly on a pan before cooking if you want some more flavor to your buckwheat. This gives you a bit more nutty flavor, but not necessary.
You can cook your buckwheat with the absorption method, but it might need rinsing after the cooking if it feels too sticky. If you cook it with plenty of water and then pour the extra out, you should not need rinsing afterward.
If you cook more buckwheat than you use for this recipe, you can freeze it or use it for another recipe instead of rice with a sauce. It is great to add for porridges as well.
How long does Tabbouleh keep?
This salad stores for up to three days in the refrigerator. The tomatoes might get a little mushy if you store them for a couple of days, you can swap them to diced bell peppers, and then the consistency is better.
Try other whole foods plant-based salad recipes from fiberfoodfactory—for example, the quinoa salad and whole-grain pasta salad with pesto.
More wfpb recipes
📖 Recipe
Buckwheat Tabbouleh
Ingredients
- 2 cups boiled buckwheat
- 1 pcs bell pepper
- 1 pcs cucumber
- 2 pcs large tomatoes
- 1 pcs spring onion
- 1 pot fresh coriander
- 1 can chickpeas
- ½ teaspoon curcumin powder
- ½ teaspoon garlic powder
- ½ teaspoon black pepper
- ½ teaspoon ground cumin
- 2 tps chili paste
Instructions
- If you don´t have ready cooked buckwheat, start by boiling some buckwheat. Count to 1 cup of buckwheat 3 cups water. First, rinse the buckwheat in a strainer with hot water and then cold. Boil it for 10-15 minutes. If you want, you can add some salt to the boiling water or some vegetable broth.
- Dice the bell pepper, cucumber, tomatoes into small cubes. Cut the spring onion into slices with a knife or scissors.
- Rinse the chickpeas
- Mix the spices into the cooled buckwheat
- Mix in the rest of the ingredients
Video
Notes
- Calories: 212
- Total Fat: 2g
- Carbohydrates: 34g
- Fiber: 7,2g
- Sugar: 0,6g
- Protein: 9g
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