Monday, March 2, 2015

Buckwheat Groat & Carrot Salad

By: The Food Hunter

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
(printable recipe)

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.


  1. Now this has me intrigued. I'm not familiar with buckwheat groats. Gotta check into that.

  2. Buckwheat groats are a powerhouse grain...lots of fiber and protein! I could happily eat this salad everyday for lunch.

  3. Interesting! I will have to give this a try sometime!

  4. Hmmm, how have I never heard of these? I'm definitely going to keep my eye out for them. Thanks for introducing me!

  5. I've got to be honest but I've never tried buckwheat groat. Looks like barely and I'm sure it's delicious!

  6. Looks super tasty, I haven't had buckwheat groats, but I bet I'd like them!

  7. I have always wondered what to do with buckwheat groats...they look like hard little intimidating seeds. Thanks for this simple preparation, I had no idea they would cook up to look so delicious!

  8. I have never made anything with buckwheat groats and am so glad that you share this fantastic recipe. Love it!

  9. I've never cooked with buckwheat groats before but I really like the sound of them. This looks like a very tasty side dish.
    Renee - Kudos Kitchen

  10. Oddly I know about groats from having birds, I know, so weird right. But I've never cooked with buckwheat groats before. I have to give this a whirl. I love the idea of adding chicken to it. I'm almost picturing it as a stir fry option. Awesome recipe.

  11. I'm not familiar with buckwheat groats, I will have to give this delicious sounding salad a try!

  12. This is a very clever idea. I am not a fan of Buckwheat, but, I just might make this recipe.

  13. I need to try this! I've heard so many great things about buckwheat groats!

  14. We ate buckwheat a lot growing up but I hardly cook with it now. This is a great salad.

  15. What is the texture akin to? This looks fantastic and I confess, I am utterly ignorant of the buckwheat groat.