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Toasted buckwheat tabbouleh recipe

Toasted buckwheat tabbouleh recipe

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  • Recipes
  • Dish type
  • Salad
  • Grain salad
  • Buckwheat salad

A very filling lunch or side dish. Plus it's gluten and dairy-free. Minced red chilli peppers also work well in this dish.

19 people made this

IngredientsServes: 4

  • 230g toasted buckwheat
  • 1 tablespoon olive oil
  • 2 onions, peeled and chopped
  • 1 clove garlic, minced, or to taste
  • 1 cucumber, peeled and diced
  • 6 tablespoons chopped fresh mint
  • 1 lemon, juiced
  • 1 pinch dried mixed herbs

MethodPrep:20min ›Cook:15min ›Ready in:35min

  1. Rinse buckwheat groats. Bring a saucepan of water to the boil, sprinkle in the buckwheat and simmer until buckwheat is tender, about 10 minutes. Drain and cool.
  2. Heat olive oil in a pan over medium heat; cook and stir onions and garlic until onion has softened, 5 to 8 minutes. Set aside to cool.
  3. Lightly toss cucumber, parsley, mint, lemon juice and mixed herbs in a large salad bowl until thoroughly combined; stir in cooked buckwheat and onion mixture.

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Reviews & ratingsAverage global rating:(6)

Reviews in English (4)

by Buckwheat Queen

This is a refreshing dish that only those who are sensitive to gluten will care that it is gluten free. I added some fresh hot peppers to spice it up. Leave it to sit for an hour or so to help the flavours get acquainted. Thank you for the recipe.-24 Jun 2015

by Carel

MMMM. Really good Kasha recipe. Would be even better with tomatoes (I skipped out b/c of allergies in the family). Will definitely be making again. Thanks!-05 Feb 2013

by Sozan Radfar

I was very excited to make this salad.I didn't like the smell of buckwheat,when I cooked it. So, I changed my mind.-07 Aug 2018

Buckwheat Tabbouleh with Goat Cheese

Buckwheat Tabbouleh with Goat Cheese is a light and zippy salad, flush with fiber and herbs. It is quick and easy to make, healthy, filling, and is a great alternative to traditional Bulgar wheat tabbouleh if you're gluten-free. This salad allows the nutty flavor of buckwheat to come through. If you've never tried buckwheat groats before, this is a great place to start. A word about buckwheat grouts for those unfamiliar with this lovely little grain. Buckwheat is in fact not related to its' namesake, wheat, and comes from the triangular seed of an herb. Toasted buckwheat groats are called Kasha Buckwheat grouts are the raw version. These little kernels taste nutty and have a firm texture when cooked, they stand up well to lemon vinaigrette and meld deliciously together for a final product that is refreshing and filling. This recipe is adapted from America's Test Kitchen's How Can it be Gluten Free Cookbook. We (but mostly me) at the Hungry Hounds are always searching for an opportunity to add goat cheese to dishes, and this was a perfect opportunity. The goat cheese stepped up the flavor contrast, added richness, and blended with the other ingredients to make for an earthy, herbaceous mouthful!


  • 1 cup buckwheat groats, rinsed
  • 3 medium tomatoes, cut into small pieces, about 1/2 inch
  • 1/2 English cucumber, cut into small pieces about 1/2 inch
  • 4 tablespoons lemon juice
  • 1/4 cup oil (preferably extra virgin olive oil)
  • 1 clove garlic, crushed
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon ground black pepper
  • 1 medium bunch parsley, finely chopped (approximately 1 1/2 cups)
  • 1/2 cup fresh mint, finely chopped
  • 3 green onions, finely chopped
  • 1/4-1/2 cup soft goat cheese, crumbled

1. Place a large pot with water (at least 2 quarts) on high and bring to a boil. Once boiling add buckwheat grouts and a large pinch of salt.

2. Simmer the water at medium-low heat for 11-14 minutes until the grains are cooked through. You will want to start tasting them towards the end of the cook time to test for doneness. the buckwheat should be roughly the texture of cooked brown rice no hardness in the center, but firm and chewy. Once cooked, drain and transfer to a serving bowl.

3.While the buckwheat is cooking, mix tomatoes and cucumbers with 1/4 teaspoon of salt in a colander and place over the sink to drain for 15-30 minutes. This will eliminate the extra moisture from the vegetables and maximize their flavor.

4. Combine lemon juice, oil, garlic, salt and pepper in a small bowl and whisk to emulsify.

5. Add the dressing to the buckwheat, add the herbs and vegetables and stir gently to combine. This salad gets better as the flavors meld, so ideally let it sit for 15-30 minutes prior to serving.

6. Add the goat cheese immediately prior to serving .

Note: Remember if the texture of your raw grouts is powdered, your end product will be porridge-like. We highly recommend buying Buckwheat grouts through a high quality distributor (a fresh and consistent milling), Bob's Red Mill is our favorite for this.


A light, fresh and chunky take on tabbouleh. This salad goes perfectly with slow cooked lamb and barbecued meats.

Unlike traditional tabbouleh, which uses bulgur, this recipe is gluten free. The buckwheat grains/groats are readily available from most supermarkets too. If you’re still unsure on the buckwheat, when toasted, it has a mild nutty taste unlike buckwheat flour that can have a bitterness.

Recipe and images courtesy of Alana Lowes.

1 tbsp olive oil
½ cup buckwheat grains, also known as groats
1 ½ cups boiling water
2 tsp salt flakes
1 bunch parsley, leaves removed, stalks discarded
250g mini tomatoes, halved
250g mini cucumbers, finely sliced, or 1 Lebanese cucumber, finely sliced
¼ cup mint leaves, shredded
½ pomegranate, seeds removed
½ tsp sumac
1 tbsp extra virgin olive oil
Juice of 1 lemon
1 garlic clove, crushed
Salt flakes and pepper for seasoning

Add the oil and buckwheat groats (if the groats are raw and untoasted) to a large saucepan, place over a medium heat and toast until they turn golden in colour. Turn the heat to low and add the boiling water, taking care as the water can spit and splatter. Cover and cook for 10 mins or the buckwheat is al dente in texture. Drain and rinse. Allow to cool.

Combine the remaining ingredients for the tabbouleh together in a large bowl with the cooled cooked buckwheat and stir to combine. Season with salt and pepper as desired.

If you make this recipe, please let us know! Post a pic on Facebook or Instagram and tag us #meatatbillys.

Buckwheat Tabbouleh

This gluten-free, lemony buckwheat tabbouleh recipe is perfect for a quick lunch. It’s also heart healthy, supports hormone balance and is digestive-friendly. I make the full four portions and am very happy to munch on leftovers for lunch for the rest of the week or as a mid afternoon snack (and I’ve even been known to tuck in when I’ve been short of time at breakfast).

Buckwheat is one of those grains I used to read about, buy a packet, and then throw away once it had sat at the back of the cupboard for a year or so. And then I’d start the cycle again. I’ve been a slow adopter of buckwheat, but I now have several recipes that i know work – one of which is this amazing tabbouleh. Others include crunchy ‘buckwheaties‘ (soaked and dried buckwheat groats) to top yogurt or pancakes with, our blueberry, pecan and cinnamon granola (on our app) and our addictive chocolate orange recipe.

It took me quite a while to realise that buckwheat isn’t actually a grain – but rather the seed of a fruit, which is why it is gluten free.

Heart Health

Buckwheat is just packed with antioxidants, including a flavonoid called rutin. In combination with other phytonutrients this helps to encourage cardiovascular health protecting LDL from oxidation and discouraging platelet clotting. Buckwheat is also a good source of the antioxidant mineral manganese as well as copper and magnesium, aiding relaxation and helping to lower blood pressure.

Buckwheat additionally contains a compound called D-chiro-inositol, which in various studies has been shown to lower blood sugar levels and help our cells to be more sensitive to insulin diabetes and insulin resistance are both risk factors for cardiovascular disease.

The combination of fibre, powerful antioxidants and heart-healthy olive oil, makes this a really great recipe to introduce if you’re trying to give your cardiovascular system a little TLC.

Hormone Health

Buckwheat and chickpeas both are good sources of lignans – compounds that are helpful to hormone levels – reducing oestrogen if too high, and raising it if too low. Lignans may be helpful in reducing the risk of hormone related cancers such as ovarian, breast and endometriol. Adding a tablespoon of flaxseeds or sesame seeds on top of the salad will significantly boost lignan content.

Digestive Friendly

Buckwheat is far easier to digest than gluten, but other elements in the recipe also aid digestion.

I love the taste of preserved lemons but they also serve a purpose they’re a fermented food so our gut LOVES them – they act as a probiotic, in a similar way to the daily capsules many of us take. You can find preserved lemons in most supermarkets as jars of whole lemons, or as a preserved lemon paste (they’re equally easy to make yourself by immersing halved lemons into a jar of brine).

The spring onions act as a prebiotic food – helping to ‘feed’ the good bacteria (probiotics) in our digestive tract, and the mint helps to soothe and calm the digestive tract, reducing indigestion and raising bile flow (to help digest fats).

And the overall fibre content of the recipe helps to get the bowels moving!

This whole buckwheat tabbouleh is just stuffed full of good things – and it just feels like you’re doing your body good when you’re eating it.

And that’s without even going into detail about the chlorophyll and Vitamin C from the parsley, monounsaturated fats and beneficial polyphenols from the extra virgin olive oil, and yet more high antioxidants (and blood sugar balancing capacity) from the sumac – a middle eastern spice (also found in the supermarket) made of ground and dried berries, which has a lemony tang.

It’s quick to make and literally has to be my favourite way to eat buckwheat.

It’s also a great salad to include on a detox programme.


For years I have had uneven results with buckwheat groats, or kasha, as the dry-roasted grains are called. I have tried different methods, both stovetop and oven, and usually mixed the grains with an egg before cooking. Sometimes my grains cooked up to a mush, other times they held their shape but still seemed rather soft and indistinct. I sort of gave up on kasha for a while, opting for more predictable grains and pseudo-grains like quinoa and spelt. But I love the flavor of buckwheat, so this week I took another stab at buckwheat groats with a box of medium-grain kasha I bought at the supermarket – and everything changed. These grains were cracked, like bulgur, something I hadn’t seen before. I followed the directions on the box, and they turned out perfect -- dry and fluffy, with the wonderful nutty/earthy buckwheat flavor I find so appealing.

To see if it was the cut of the grain only or the combination of the cut of the grain and the cooking method that gave me such good results, I used the exact same cooking method using whole toasted buckwheat groats. The whole groats turned out better than any I had made before, but they took three times as long to cook than the cracked groats, yielded a little less, and because all of the egg is not absorbed by the whole grains the way it is by the cracked grains, which have more cut surfaces to absorb the egg, you get some egg flakes floating on the top of the cooked kasha, which is not very attractive (though it’s easy to remove them).

We're all about cold soba noodles when summer hits.

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Buckwheat Tabouli (Gluten Free)

Buckwheat groats, also known kasha, are the toasted, grain-like seeds of the buckwheat plant. They are quite hearty cooked whole and despite their name, are actually not related to the wheat family and as such are gluten-free. I have always loved a bright and refreshing tabouli salad and I’ve found that by adding buckwheat groats it becomes a more complete and filling salad. Traditionally tabouli has some tomato in it and you should feel free to add some. Lastly, when I am serving up a bowl of buckwheat tabouli, I enjoy feta cheese on top as a little extra treat.

(3 votes, average: 4.00 out of 5)

Gluten-free buckwheat goes against the grain

This chilled soba noodle recipe is perfect for a hot summer day. It is an incredibly light and refreshing gluten-free dish that will fill you up without making you uncomfortable. (Deb Lindsey/For The Washington Post)

With all the hype about vegetarian and gluten-free diets, it is surprising there isn’t more discussion about buckwheat, a grain substitute that, despite its name, is naturally gluten-free.

Buckwheat is loaded with health benefits. Similar to whole grains, it is a great source of heart-healthy fiber, which helps keep you full longer. It also provides hunger-satisfying protein without any of the cholesterol or saturated fat that animal protein contains. Plus, it offers eight essential amino acids, making this complete protein a smart nutritional choice for vegetarians.

Other buckwheat benefits include fatigue-fighting iron, bone-healthy calcium and immune system-boosting manganese, magnesium, copper and zinc. Buckwheat is also a good source of a powerful flavonoid, rutin, which has been shown to protect against blood clots. It also contains
omega-3 and omega-6 essential fatty acids.

Whole buckwheat flour can be made into a spaghetti-like noodle called a soba noodle, which can be served hot or cold. Although similar in shape to spaghetti, it won’t make you feel as heavy or stuffed after you eat it. It has a hearty, earthy taste, making it a good choice if you are looking for some noodle diversity in your next meal.

Buckwheat can be enjoyed in a variety of ways beyond soba noodles. Buckwheat flour makes great crepes or pancakes. Raw buckwheat groats can be used in homemade granola, and they work well for those keeping a raw food diet. The whole buckwheat kernel can be used as a substitute for cracked wheat or couscous (for instance, in a buckwheat tabbouleh). And toasted buckwheat groats, generally known as kasha, can be used as a breakfast cereal or pilaf. It also works well added to soups, casseroles and stuffings.

Not all soba noodles are created equal. Many packaged varieties also contain wheat flour, so be sure to read the ingredients on the label. Look for 100 percent buckwheat and a gluten-free or allergy label if you follow a gluten-free diet.

Like grains, there are options to buy whole buckwheat and white buckwheat. Choose the whole variety, as it contains more nutrients.

This chilled soba noodle recipe is perfect for a hot summer day. It is an incredibly light and refreshing gluten-free dish that will fill you up without making you uncomfortable. With all the nutrition benefits of buckwheat, the soba noodles are then paired with fresh shrimp and vegetables to round out this well-balanced meal. The dressing brings it all together: It is light and flavorful with a touch of sweetness to balance out buckwheat’s nutty taste. You can have fun with this recipe and add in other vegetables such as sugar snap peas, snow peas, bell peppers, cucumbers, mushrooms or shredded carrots.

Rachel Khoo: Toasted buckwheat tabbouleh

've been somewhat put off tabbouleh thanks to the French supermarkets, in which this fresh Arabic salad appears sealed in Cellophane and swimming in dodgy dressing for 'lunch on the run'.

My take on tabbouleh is reigniting my love for tomato salads. One of the great things about it is its portability. Unlike most salads, which suffer from pre-dressing, this one can be dressed ahead the buckwheat holds its bite and toasting it brings out its delicious nuttiness, so you can kiss soggy salads goodbye.

Toasted buckwheat tabbouleh

300g buckwheat (from health food shops or online)

1 medium red onion, peeled and finely sliced

2-3 beef tomatoes, chopped into 1cm cubes

1 small bunch flat-leaf parsley, chopped

1 small bunch mint leaves, chopped

3 tbsp extra virgin olive oil

Sea salt and black pepper

Toast the buckwheat in a large non-stick frying pan on a medium-high heat for about 5 minutes or until it gets a little more golden and smells toasty.

In the meantime, put the onion in a large serving bowl (or Tupperware box) with the red wine vinegar, sugar and salt. Stir together before adding the tomatoes, herbs and toasted buckwheat.

In a separate bowl, make the dressing. Mix the oil, lemon juice and seasoning, then pour over the tabbouleh, stirring together thoroughly.

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  1. Lightly toast the buckwheat in a saucepan, add the water or vegetable stock and bring to the boil, turn down to a low simmer and place the lid on. Cook for 15 minutes or until tender and the water has absorbed.
  2. Place in a bowl while warm and add the shallot, garlic and olive oil. Set aside to cool.
  3. Once cool add the parsley, lemon zest and salt to taste. I like to add other herbs like mint and chives or coriander depending on what I'm serving it with. For this salad I also added chives and a little mint to it.
  4. Place the salad greens in the bottom of a large open bowl or platter. Top with pickled beets.
  5. Place large spoonfuls of buckwheat tabbouleh around the plate and add dollops of quick cashew cheese.
  6. Drizzle with a little olive oil and balsamic vinegar, then top with sunflower seeds or toasted nuts.

Pickled beets

1kg beetroot (washed with tops removed)
3/4 cup apple cider vinegar
3/4 cup water
¼ cup honey (or coconut nectar or coconut sugar)
¼ tsp salt
1 stick cinnamon (optional)

  1. Boil the beetroot until tender, around 30-40 minutes depending on how big your beetroot are. Once tender, place the beetroot in a bowl of cold water to help loosen the skins — they should slip off easily with your hands.
  2. Slice them into quarters or halves depending on how big your beets are. If my beetroot are really large, I cut them into more bite-sized pieces. Once chopped to your desired size, place them into a jar (give the jar a quick rinse with boiling water first).
  3. Place all the remaining ingredients in a saucepan and warm (if you're using coconut sugar, cook until it dissolves). Pour the warm liquid and cinnamon stick, if using, over the beets. Allow to cool, then cover with a lid and store in the fridge. The liquid should cover the beetroot so if it doesn't you will need to make a little more.
  4. They will last for several months in the fridge. You can adjust the acidity and sweetness to your liking as well as use other spices or herbs like rosemary and thyme in the mix. With hard spices like cinnamon and cloves they can become very intense when left in with the mixture too long — I take mine out after a few days.

Quick cashew cheese

1½ cups cashews (soaked for 2–4 hours)
1/4cup filtered water
2 Tbsp lemon juice
2 tsp nutritional yeast 1/3 tsp

1/3 tsp sea salt flakes, plus extra to taste

  1. Rinse and drain soaked cashews thoroughly. Place in a food processor with remaining ingredients and blend until smooth. Add in any additional sea salt, nutritional yeast or lemon juice to taste.
  2. Store in a well-sealed container in the fridge for 5−6 days.

NOTE:You could use a blender for a smoother cheese, but this will require more water to get it moving. Your cheese will be runnier — it's still delicious but not as rich and cheesy. Add any additional water slowly.