HEALTHY PLANT-BASED LUNCHES | BUCKWHEAT SALAD WITH RED BEET AND AVOCADO
Have you ever tried buckwheat before? If not then you should add it to your list. I just love its added flavor and it is so much cheaper than the more popular quinoa.
Don't be fooled by its name as buckwheat is not related to wheat at all and is gluten-free. It belongs to the same group of pseudo-cereals like quinoa and amaranth. Pseudo-cereals are seeds that are consumed in the same way as grains, but they don’t grow on grasses.
Nutritional value of buckwheat
Just as quinoa, the primary macronutrient of buckwheat is complex carbs. Next to carbs, it also contains a good amount of protein for people on a plant-based diet. It is especially high in the amino acids lysine and arginine.
However, for the vegetarians or vegans under us, eating buckwheat only will not meet your daily need as certain compounds (tannins and protease inhibitors) are interfering with digestion of these proteins. So make sure to add enough other protein-rich foods such as avocado, chickpeas, nuts, etc to your diet.
Apart from carbs and protein, buckwheat is also a good source of fiber; vitamin B2, 5 and 6; iron; magnesium; phosphorus; copper; and manganese.
Compared to other pseudo-grains, buckwheat is richer in many beneficial antioxidants such as rutin, quercetin, vitexin, and D-chiro inositol. Even though buckwheat’s main compound is carbs, it scores low to medium on the glycemic index (GI) and shouldn’t cause spikes in blood sugar levels.
Stockphoto Cooked & Roasted Buckwheat
BUCKWHEAT SALAD WITH RED BEET AND AVOCADO
INGREDIENTS
For the salad
1/2 cup uncooked hulled buckwheat
2 cups spinach, shredded
3/4 cup raw red beet, grated or julienned
3/4 cup carrots, grated or julienned
1/2 cup Daikon radish, julienned or sliced
For the dressing
1/2 avocado
1 lime, juice only (about 1 tbsp, you can use lemon too)
1 tbsp water
1 tbsp extra-virgin olive oil
Black pepper and sea salt to taste
Chili paste or deseeded chili pepper (optional for the spicy version)
DIRECTIONS
- Cook buckwheat according to the instructions on the package. This will take about 15 minutes. Allow to cool.
- Combine all avocado sauce ingredients in a small food processor. Blend until smooth.
- Add salad ingredients to a bowl and mix well.
- Divide over bowl or plates and top with avocado sauce.
Bon Appétit
ALL CONTENT IS MINE AND ORIGINAL!
PICTURE(s) TAKEN WITH FUJI X-M1
I haven't tried raw beetroots. I always buy them cooked or cook them myself. Ill have to give the grating a try. Thanks. (we always call them beetroots in Australia)
I just love the earthy flavor of beetroots or red beets. It is not for everyone though ;) Have a lovely day!
Ooops, I just drooled on your salad. Guess it's all mine now. ;)
Lol... come an get it ;)
This looks delicious! I recently discovered I am mildly allergic to wheat, so I have been trying to learn about healthy alternatives. I noticed buckwheat was an ingredient in a gluten free bread I was looking at in the store earlier, and I was at first confused, thinking it was wheat, and then happy to discover buckwheat is part of an entirely different family of plants.
It is and adds so much flavor. Give it a go. You might love it too. Other gluten-free grains are quinoa, amamrath, millet, sorghum, and teff. Hav e a great day!
Beautiful, nice to see other use for buckwheat!
Thanks Lakshmi. What your favorite way of eating buckwheat?
Sourdough buckwheat pancakes :)
Ohh that sounds amazing!
Ive never tried buckwheat🤔 sounds intresting with the salad! I might give it a try!! Thanks @amy-goodrich!!
We love it. So much more flavor than quinoa or other pseudo-grains. Enjoy your weekend!
Interesting salad! We use buckwheat(in Russia it is very famous food), but not in salads. But your idea is very interesting and I need to try it!
It's nice in salads. I hope you give it a try! Thanks for stopping by!
So stoked to try this!! Thanks for the recipe, looks amaaaaazing!
Cheers, gypseanicky
Glad you love this one. Enjoy ;)