Warm Buckwheat Salad
Buckwheat is highly nutritious and has a fascinating history. Believed to have originated in Central Asia around 6,000 B.C., buckwheat made its way to Europe via the Silk Road and eventually reached North America in the 17th century.
This pseudo-cereal, despite its name, is not related to wheat and is actually a fruit seed, making it a suitable alternative for those with gluten sensitivities. Buckwheat is rich in essential nutrients such as protein, fiber, and various minerals including manganese, magnesium, and phosphorus.
Buckwheat's nutty flavor and versatility have solidified its position as an essential ingredient in diverse cuisines worldwide. It is a key component in renowned dishes like Japanese soba noodles, Russian blini, and French galettes. In Poland, it has been a dietary staple for generations, initially popular among peasants before making its way to the tables of the nobility. Following extravagant feasts abundant with elaborate dishes, this grain emerged as a unique and extravagant culinary offering.
As a child, it was not something I was looking forward to eating. My mom was very fond of it, and now, as an adult, I do understand why she wanted us to eat it. Over time, I've come to appreciate its unique flavor and the nutritional value it offers.
This warm superfood salad offers a delightful medley of flavors and textures that make it a versatile and impressive choice for any occasion. Whether it's served with steamed fish, a hearty stew, or enjoyed on its own, this gluten-free dish is sure to please. The vibrant, fresh kale provides a robust base, complemented by the satisfying crunch of walnuts. Meanwhile, the savory mushrooms bring a depth of flavor that perfectly complements the dish, creating a truly satisfying and wholesome combination.
Warm Buckwheat Salad
By Zosia Culinary Adventures | Date: February 08, 2024
Preparation Time: 30 minutes
Cook Time: 45 minutes
Yield: 8 servings
Ingredients:
1 litre vegetable broth
500 ml buckwheat groats
300 g fresh kale, chopped with most stems removed and saved for juice extraction or to make soup
250 ml lightly roasted walnuts, chopped
2 shallots, finely chopped
2 garlic cloves, chopped
1 litre shiitake or other fresh mushrooms, sliced
125 ml fresh parsley, finely chopped
1/4 cup lemon juice
1 tsp maple syrup or buckwheat honey
olive oil
sea salt and white pepper for taste
Instructions:
Rinse the buckwheat well. Boil the vegetable broth. Add the buckwheat. Simmer on low-medium heat for 20 minutes or until the liquid is absorbed. Fluff the buckwheat with a fork and put it in a glass bowl to cool.
In a large oiled skillet, gently sauté the onion, garlic, and mushrooms until they are beautifully caramelized and fragrant, which should take about 15 minutes over medium heat.
Add chopped kale to the same skillet and sauté it over medium heat for approximately 5 minutes, or until the kale reaches an appealing level of tenderness and vibrant color.
In a small lightly oiled pan, toast walnuts until lightly browned.
Add buckwheat to mushroom and kale mixture. Top it up with toasted walnuts, lemon juice mixed with maple syrup and fresh parsley. Combine all the ingredients. Season to your taste with salt and pepper.
Serve warm on its own or as a side dish with steamed fish, fried egg or Hungarian goulash .
Enjoy it!
Nutrition Facts per One Serving💗
Calories 222 | Fat 5.5 g \ Saturated Fat 0.8g\ Cholesterol 0 mg\ Sodium 409 mg\ Total Carbohydrate 36.7g\ Dietary Fiber 4.5g\ Total Sugars 8.7g\ Protein 9.6 g \ Vitamin D 45 mcg\ Calcium 96 mg\ Iron 3 mg\ Potassium 597 mg