Description
This vibrant Buckwheat Salad With Beets & Apples combines tender buckwheat, sweet roasted beets, crisp apples, toasted walnuts, and dried cranberries. Tossed in a tangy maple Dijon dressing, this wholesome, naturally gluten-free salad is perfect for healthy lunches, meal prep, or a colorful fall side dish.
Ingredients
For the Salad:
1 cup toasted buckwheat groats (kasha)
2 cups water or vegetable broth
2 medium beets, peeled and diced
1 medium apple (Granny Smith or Honeycrisp), diced
½ cup walnuts, toasted and roughly chopped
¼ cup dried cranberries
¼ cup fresh parsley, chopped
1 teaspoon olive oil, for roasting the beets
Salt and black pepper, to taste
For the Maple Dijon Dressing:
3 tablespoons extra virgin olive oil
2 tablespoons apple cider vinegar
1 tablespoon maple syrup or honey
1 teaspoon Dijon mustard
Salt and black pepper, to taste
Instructions
1. Roast the Beets: Preheat oven to 400°F (200°C). Spread diced beets on a parchment-lined baking sheet. Drizzle with 1 teaspoon olive oil and season with salt and pepper. Roast for 25–30 minutes, stirring halfway through, until tender. Set aside to cool.
2. Cook the Buckwheat: Rinse buckwheat groats under cold water. Bring 2 cups of water or vegetable broth to a boil in a saucepan. Add buckwheat, reduce heat to low, cover, and simmer for 10–15 minutes until tender and the liquid is absorbed. Let rest, covered, for 5 minutes. Fluff with a fork and cool.
3. Prepare the Apple and Walnuts: Dice the apple into bite-sized pieces. Toast walnuts in a dry skillet over medium heat for 3–5 minutes, stirring frequently. Allow to cool, then roughly chop.
4. Make the Dressing: In a small bowl, whisk together olive oil, apple cider vinegar, maple syrup or honey, Dijon mustard, salt, and black pepper until smooth.
5. Assemble the Salad: In a large bowl, combine cooled buckwheat, roasted beets, diced apple, toasted walnuts, and dried cranberries. Pour the dressing over the salad and toss gently.
6. Add Fresh Herbs: Sprinkle with chopped parsley and gently toss again until evenly distributed.
7. Rest and Serve: Let the salad sit for 10–15 minutes to allow the flavors to blend. Serve at room temperature or slightly chilled.
Notes
Buckwheat: Use toasted buckwheat groats for a nutty flavor and firmer texture. Avoid overcooking.
Apples: Granny Smith offers a tart flavor, while Honeycrisp adds natural sweetness.
Vegan Option: Use maple syrup instead of honey.
Nut Substitutions: Replace walnuts with pecans, pumpkin seeds, or sunflower seeds.
Extra Protein: Add chickpeas, cooked lentils, or grilled chicken for a heartier meal.
Make Ahead: Prepare buckwheat, roasted beets, and dressing separately up to 2 days in advance.
Storage: Refrigerate leftovers in an airtight container for up to 3–4 days.
Serving Tip: Add extra toasted walnuts just before serving for maximum crunch.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Salad, Side Dish
- Method: Roasting, Stovetop
- Cuisine: American-Inspired
Nutrition
- Serving Size: 1/6 of recipe (approximately 1 cup)
- Calories: 290 kcal
- Sugar: 13 g
- Sodium: 45 mg
- Fat: 17 g
- Saturated Fat: 2 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 34 g
- Fiber: 5 g
- Protein: 6 g
- Cholesterol: 0 mg