Buckwheat Tabbouleh Salad - the perfect summer salad that's light on the stomach yet very satisfying, healthy, and wholesome!
Hot Indian summers call for fresh, light foods that are easy to digest and are also very nourishing. This Buckwheat Tabbouleh Salad ticks all the boxes. It's very simple to prepare and tastes fabulous. You can eat it on its own, or pair it with some grilled paneer or chicken and serve it with pita for a bigger heartier meal.
Also known as Tabouli, this is a Middle Eastern vegetarian salad made with Bulgar wheat, fresh tomatoes, onions, cucumbers, and loads of parsley and mint. The dressing is simply olive oil and lemon juice. This salad truly celebrates the fresh green herbs. There are variations of this salad with couscous too. Here, I've used buckwheat groats which I absolutely love.
Buckwheat is not related to wheat as does not grow on grass. It's a pseudocereal with a variety of healthful properties. It’s an excellent plant source of easily digestible protein and contains all eight essential amino acids, which is wonderful for vegetarians. Buckwheat is also high in fiber and B Vitamins. Since it's gluten-free, it's a perfect substitute for grain for all those with gluten sensitivity.
While I use buckwheat flour extensively for baking, I enjoy the groats too. They taste so deliciously nutty and have a slightly chewy texture, somewhat like barley. This makes the dishes they are added to fairly hearty, yet not heavy at all.
This really is a no-fuss recipe. Once the buckwheat groats are rinsed and drained, you cook them, very much like rice. And while the buckwheat is cooking, you get to the chopping part. To get the right texture, all the vegetables need to be chopped as finely as possible. A sharp knife is your best friend here! Add as much parsley and mint as you'd like. Gently mix in the cooled groats... A splash of olive oil, lemon juice, salt, and pepper to taste and your salad is ready!
Half the joy of cooking is sharing it with others. That’s why I’m always eager to hear from you. So go right ahead & drop a comment or reach out on Instagram, Pinterest, YouTube, or Facebook. I hope you love this buckwheat tabbouleh salad as much as we do!
📖 Recipe
Buckwheat Tabbouleh Salad
Ingredients
- 1 cup Buckwheat groats
- 1 3/4 cup Water
- 1/2 tsp Salt
- 3 small Tomatoes, deseeded, chopped finely
- 1 medium Onion chopped finely
- 2 Cucumber, chopped finely
- 1 cup Parsley, chopped finely
- A small handful of Mint, chopped finely
- 3-4 tbsp Fresh lemon juice
- 2-3 tbsp Extra virgin Olive oil
- Salt & Pepper to taste
Instructions
- Rinse and drain buckwheat well.
- Place in a medium saucepan with 1 3/4 cup water and 1/2 tsp salt. Bring it to a boil, lower the heat, cover and let cook for about 15 minutes. Once cooked, gently fluff up the groats with a fork. Let them cool completely.
- In a large bowl, combine the chopped vegetables and herbs. Mix in the cooked buckwheat.
- Now stir in the olive oil, lemon juice, salt, and pepper. Taste and adjust for seasoning.
- Let the salad sit for about 30-40 minutes in the refrigerator before serving. Enjoy!
Catherine F McCarron says
hi the print recipe link goes to a different recipe
Natasha Minocha says
Hi Catherine, thank you for letting me know. Will get it fixed asap. xx
Natasha Minocha says
Hi Catherine, the print link seems to be working now 🙂
Easyfoodsmith says
I can only imagine how delicious this salad must be Tasha. We have followed each other on IG for quite sometime now but I never happened to visit your blog. I am so glad to have done that today and I am going to be regular from now on 🙂 You have a beautiful space <3
Natasha Minocha says
Thank you Taruna for dropping in and for your wonderful feedback! So lovely of you. Really appreciate it. xoxo