Healthy Buckwheat Salad Recipe

Healthy Buckwheat Salad Recipe. This healthy buckwheat salad is super easy to make! You might be thinking – this is a rather unusual salad ingredient, right? Why not give it a try?!

Buckwheat is just as valuable as any other cereal – on top of that, in comparison to rice, for instance, buckwheat contains twice the protein in slightly less calories! It’s naturally gluten-free, has a low GI and is alkaline forming in the body.

100 grams of uncooked buckwheat contain 343 calories, 13.3 grams of protein, whereas 100 grams of rice contain a total of 365 calories but only 7.1 grams of protein.

Buckwheat is a source of practically all group B vitamins (except B12), as well as minerals like iron, magnesium, phosphorus, manganese and zinc. Group B vitamins are the ones that help fight exhaustion and stress (the mineral called magnesium has the same effect), which is why maintaining good levels of group B vitamins is essential to feel great physically and mentally every day.

I definitely recommend including buckwheat in your diet, and buckwheat salad is one of the easiest and healthiest options – not to mention that it’ s a great way to eat your veggies!

So here is my simple, easy and healthy buckwheat salad recipe:

Ingredients per 1 serving:

50 g (dry) buckwheat
1 sweet red pepper
1 small cucumber (100-150 g)
1 tomato (100 g)
juice of 1/2 a lemon
1 tbsp. olive oil
Add pepper, spring onions, parsley to taste


Cook the buckwheat; while it cools down, chop the vegetables. I like to chop them in very small pieces, but that’s up to you.
Squeeze out the lemon juice, mix it with olive oil and add pepper (optional). Then mix the chopped vegetables, buckwheat and the lemon-olive oil dressing, and finish off with sprinkling over some parsley and spring onions. That’s it – the healthy buckwheat salad is ready! Bon appétit!

Nutritional facts:
Per 1 serving:

338 Calories, Protein – 10 g, Carbs – 55.8 g, Fat – 10.7 g