Buckwheat is King
/On one of my de-cluttering sessions in the kitchen, I recently came across a packet of buckwehat groates lurking at the back of the cupboard. It's been a while since I've cooked with buckwehat, so went on line and browsed my cookbooks for inspiration on what to do with these nugets of nutrition.
In the past I've made buckwheat porridge and added them to soups and stews. As it's summer, salad came to mind. The following recipe I'd like to share is both delicious and bouncing with nutrition.
Before we dive in, here's why Buckwheat should be in your cupboard !
Health Benefits of Buckwheat
- improves heart health by lowering colesterol and blood pressure
- a healthy plant based digestable protein – higher source than rice, millet or corn
- contains disease fighting anti-oxidants
- high in fibre to aid digestion
- can help prevent diabetes
- gluten and wheat free – buckwheat is actually a seed suitable for celiacs and gluten sensitivity
- contains important vitamins and minerals – B vitamins, plus minerals -manganese, magnesium, zinc, iron and folate.
Recipe
Makes 2-3 servings
1 cup buckwheat groats
2 cups water
½ tsp salt
½ chayotte, finely diced
12 large green olives, pitted and quartered
1 small yellow bell pepper, diced
1 cup broccoli florets, chopped
¼ cup red onion, finely chopped
50g walnut, chopped
½ cup fresh dill, chopped
2 tbs fresh mint, chopped
juice of 1 lime
2 tbsp white wine vinegar
1 tbsp olive oil
½ tsp salt
½ tsp black pepper
How:
In a small saucepan, bring water and salt to a boil. Add buckwheat groats, reduce heat, cover and cook until all water has absorbed, about 10 minutes.
Remove lid and allow to cool for at least 30 minutes. You can also cook your buckwheat groats the previous day and let them cool overnight.
Add all ingredients, including cooled buckwheat to a large mixing bowl. Mix until well combined.
Serve immediately or refrigerate for a few hours (or overnight) to allow for flavors to develop.
