Tropical Buckwheat Salad

BuckWheat_Salad Plamen Petkov


  • 1 cup buckwheat groats
  • 1/2 teaspoon salt, plus more for buckwheat cooking water
  • 2 tablespoons cider vinegar
  • 2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon freshly ground pepper
  • 1 large red bell pepper, diced
  • 1 mango, peeled and diced
  • 2/3 cup diced red onion
  • 1/4 cup chopped parsley
  • 4 cups mixed salad greens


1. In a large skillet, toast buckwheat over medium-high heat, shaking, until lightly browned and fragrant (3 minutes).

2. Cook buckwheat in boiling lightly salted water until just tender (5-7 minutes); drain.

3. In a large bowl mix vinegar, oil, 1/2 tsp salt, and ground pepper. Add warm buckwheat, bell pepper, mango, onion, and parsley; toss. Serve on greens.

  • Prep Time:
  • Cook Time:
  • Yield: Makes 4 servings (serving size: 1 1/2 cups buckwheat salad, 1 cup greens)

Nutritional Information

Calories per serving: 297
Fat per serving: 8.3g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 5.1g
Polyunsaturated fat per serving: 0.8g
Protein per serving: 7g
Carbohydrate per serving: 52g
Fiber per serving: 7g
Cholesterol per serving: 0.0mg
Iron per serving: 2mg
Sodium per serving: 438mg
Calcium per serving: 25mg

Good to Know

Related to rhubarb, buckwheat is gluten-free and high in protein and soluble fiber.