Anyone trying to eat healthy like myself needs to know about buckwheat groats. This versatile grain is the perfect base for cold salads or hot breakfast cereals. Buckwheat groats are gluten free and loaded with fiber and protein making them a healthy alternative to both rice and pasta.
The salad below makes a nice vegetarian side dish or light lunch. You can also add some cooked chicken for a more substantial meal.
Healthy Buckwheat Groat Salad
1 cup buckwheat groats
1 1/2 teaspoons salt
3 tablespoons olive oil
1 large carrot, chopped
1 celery stalk, chopped
1 teaspoon chopped garlic
1/4 teaspoon pepper
1 tablespoon fresh lemon juice or more to taste
1/4 cup chopped fresh mint or parsley, for garnish
chicken, cooked (optional)
1. Combine buckwheat groats with two cups of water in a large sauce pan. Bring to a boil. Reduce heat to low and cook 10 to 12 minutes, then let stand 5 minutes.
2. Meanwhile, put 1 tablespoon of the oil in a large skillet over medium heat. When the oil is hot, add the carrot, celery, and garlic, sprinkle with the remaining 1/2 teaspoon salt and the pepper and cook, stirring occasionally, until the vegetables just begin to soften, 3 to 5 minutes. Transfer the vegetables to a large bowl.
3. Add the cooled groats to the bowl with the vegetables along with the remaining 2 tablespoons olive oil and the lemon juice. Toss to combine, taste, and adjust the seasoning, adding more lemon juice if you’d like; garnish with the herbs and serve.