How to Make Toasted Buckwheat Tabbouleh - A Step-by-Step Guide

Tabbouleh is a fresh and vibrant Middle Eastern salad that is traditionally made with bulgur, parsley, mint, tomatoes, and a zesty lemon dressing. In this recipe, we're putting a unique twist on the classic dish by using toasted buckwheat instead of bulgur. The result is a deliciously nutty and flavorful salad that is gluten-free and packed with protein and fiber.

Buckwheat, despite its name, is not related to wheat at all. It is actually a seed that is rich in nutrients and has a uni...

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Ingredients

  • 1 cup kasha (toasted buckwheat groats)
  • 1 tablespoon olive oil
  • 2 onions, peeled and chopped
  • 1 clove garlic, minced, or to taste
  • 1 cucumber, peeled and diced
  • ¾ cup chopped fresh parsley
  • 6 tablespoons chopped fresh mint
  • 1 lemon, juiced
  • 1 pinch dried mixed herbs

Information

  • Prep Time: 20 mins
  • Cook Time: 15 mins
  • Total Time: 35 mins
  • Servings: 4
  • Yield: 4 servings

  • Rinse buckwheat groats. Bring a saucepan of water to a boil, sprinkle in the buckwheat groats, and simmer until buckwheat is tender, about 10 minutes. Drain and cool.
  • Heat olive oil in a skillet over medium heat; cook and stir onions and garlic until onion is translucent, 5 to 8 minutes. Set aside to cool.
  • 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.
  • Nutrition

    233 cal.

    • Total Fat: 5g
    • Saturated Fat: 1g
    • Sodium: 17mg
    • Total Carbohydrate: 45g
    • Dietary Fiber: 7g
    • Total Sugars: 5g
    • Protein: 7g
    • Vitamin C: 32mg
    • Calcium: 66mg
    • Iron: 2mg
    • Potassium: 459mg