Buckwheat and Beetroot Salad

Buckwheat and Beetroot Salad is a fresh, simple dish that fits well into a healthy life. It uses cooked buckwheat groats, sweet cooked beetroot, crunchy cucumber, and herbs. The salad is bright, filling, and easy to make any day of the week.

This salad is gluten free and full of fiber. It is a lighter option that can help you eat less without feeling hungry. If you like other light salads, try a refreshing watermelon and mint salad for a different summer side. The recipe below is clear and easy to follow. It makes a great one-bowl lunch and is simple to scale up for guests.

WHY YOU WILL LOVE THIS RECIPE

You will love this salad because it is simple, healthy, and tasty. It mixes nutty buckwheat with sweet beets and fresh herbs. The salad is a healthy version of a grain bowl. It is a great choice for meal prep and can be ready in about 30 minutes if the beetroots are already cooked.

This recipe is a lighter option for people who want clean food without heavy sauces. Buckwheat adds plant protein and helps this dish feel more filling — a good start for a high protein meal when you add a little extra protein source. The high fiber from buckwheat, beetroot, and cucumber helps steady blood sugar and supports digestion, which can make it a smart pick for people who want to eat with weight loss in mind. If you want a salad with meat, try pairing dishes like a sweet and spicy chicken peach salad to add lean protein and more flavor to a meal plan.

The salad is also a good fit for busy days. It is great for meal prep. Make a big batch and use it for quick lunches or to bring to work. The mix keeps well in the fridge for a few days.

HOW TO MAKE Buckwheat and Beetroot Salad

This section shows a clear, step-by-step way to make the salad. Follow the steps and you will have a fresh bowl of food that is healthy, colorful, and filling.

EQUIPMENT NEEDED

• Small saucepan with lid
• Large mixing bowl
• Small bowl for dressing
• Cutting board and knife
• Fork for fluffing buckwheat
• Measuring cups and spoons

Ingredients You’ll Need :

• 1 cup buckwheat groats
• 2 cups water
• 2 medium beetroots, cooked and cubed
• 1/2 red onion, finely chopped
• 1/2 English cucumber, diced
• 1/2 cup spring onions, sliced
• 1/2 cup parsley, chopped
• 3 tbsp olive oil
• juice of 1 lemon
• salt and black pepper, to taste

STEP-BY-STEP INSTRUCTIONS :

1. Rinse the buckwheat groats. Add to 2 cups boiling water. Simmer, covered, for 10 to 12 minutes until tender and liquid is absorbed. Fluff with a fork and allow to cool slightly.
2. Prepare the vegetables by slicing the red onion and spring onions, dicing the cucumber, cubing the cooked beetroot, and chopping parsley.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to make the dressing.
4. In a large bowl, combine the cooled buckwheat, vegetables, and herbs. Add the dressing and toss gently.
5. Let sit for 10 to 15 minutes to allow flavors to meld. Serve chilled or at room temperature.

HOW TO SERVE Buckwheat and Beetroot Salad

Serve this salad in small bowls for a light lunch or as a side with a protein for a full meal. For a balanced plate, pair one serving with a lean protein like grilled chicken, baked fish, or a small portion of feta cheese. If you need a drink with a festive meal, a simple sweet option like candy cane cream soda can be a fun treat for a holiday table, though water or unsweetened tea is a healthier choice.

Portion control tip: Aim for about 1 to 1.5 cups per person as a side, or 1.5 to 2 cups for a main dish when you do not add more protein. Use a smaller bowl to help with portion control. This salad keeps the calorie count moderate, so it is a good choice for a low calorie plan when you watch oil amounts and choose lean added proteins.

STORAGE & FREEZING : Buckwheat and Beetroot Salad

Store the salad in an airtight container in the fridge. It will keep well for 3 to 4 days. If you plan to freeze, freeze the cooked buckwheat and the cooked beetroot separately, both in freezer bags. The fresh vegetables and dressing do not freeze well. Thaw the frozen parts in the fridge, then mix with fresh cucumber, onion, and dressing when you are ready to eat.

Do not freeze the assembled salad with dressing. Freezing and thawing will change the texture of the cucumber and onion and make the salad watery. For best quality, add dressing just before serving if you plan to store the salad for a few days.

SERVING SUGGESTIONS

• For a balanced meal, add a grilled chicken breast or a can of drained chickpeas for extra protein.
• Serve with a green side salad and a light vinaigrette for more fiber and greens.
• Top with a small handful of toasted walnuts or pumpkin seeds for crunch and healthy fats.
• Add a scoop of plain Greek yogurt on the side as a creamy, lower-calorie alternative to cheese.
• For a gluten free and heart healthy plate, combine with steamed vegetables and a lemon wedge.

VARIATIONS

• Healthier version: Use 2 tbsp olive oil and 1 tbsp lemon juice, or swap half the oil for plain yogurt. Cut salt to a minimum and add more lemon for bright flavor. This creates a healthy version that lowers calories and fat while keeping taste.
• High-protein or low-carb version: To make this a high protein meal, add grilled chicken, firm tofu, or a can of rinsed chickpeas. For a lower carb twist, reduce buckwheat to 1/2 cup and add more greens like spinach or kale, and top with sliced hard-boiled egg or shredded chicken. These changes make the salad more filling and closer to a high protein meal.
• Air fryer or oven-baked version: Roast the beetroots in the oven at 400°F (200°C) for 35–45 minutes, wrapped in foil, until tender. Or, cube beets and air fry at 375°F (190°C) for 20–25 minutes with a light spray of oil. Roasted beets get a sweeter, deeper flavor and work well if you like warm roasted notes in the salad.

FAQs

Q: Is this salad good for people with diabetes?
A: This salad is high in fiber and has whole grains and vegetables, which can help slow sugar release. Buckwheat has a lower glycemic load than many refined grains. Still, portion size matters. If you have diabetes, watch serving size and the total carbohydrate in your whole meal.

Q: Can I make this salad ahead for lunches?
A: Yes. This recipe is great for meal prep. Store the cooked buckwheat and cooked beets separately from fresh vegetables and dressing. Mix them the day you will eat the salad for the best texture.

Q: How long will the salad last in the fridge?
A: The salad will keep for 3 to 4 days in an airtight container if you add the dressing on the first day. If you prefer firmer vegetables, keep the dressing separate and add it when you are ready to eat.

Q: Is buckwheat gluten free?
A: Buckwheat is naturally gluten free. However, check packaging for a gluten-free label if you have celiac disease. Some buckwheat products can be cross-contaminated during processing.

Q: Can I eat this salad cold or warm?
A: Both. Serve it chilled for a refreshing meal or let the cooked buckwheat and warm roasted beets warm the bowl for a more comforting option.

MAKE-AHEAD TIPS FOR Buckwheat and Beetroot Salad

This salad is great for meal prep and a time-saver for busy weeks. Cook the buckwheat and beetroots on the weekend, and store them in separate airtight containers. Chop the cucumber, onion, and parsley ahead and keep them in the fridge for 2 to 3 days. Make the dressing and keep it in a small jar. When you are ready to eat, combine all parts, toss with dressing, and enjoy.

To save even more time, roast a large batch of beets in the oven or use pre-cooked beets from the store. Use cooked chickpeas or leftover chicken to turn this into a higher protein meal in minutes. This salad is great for meal prep and keeps your week simple and healthy.

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