Buckwheat and Chickpea Salad
This Buckwheat and Chickpea Salad is a wholesome Mediterranean-inspired dish packed with plant-based protein, fiber, and fresh vegetables. Nutty buckwheat groats pair perfectly with hearty chickpeas, crisp cucumbers, juicy tomatoes, and a bright lemon-herb dressing. It’s refreshing, satisfying, and ideal for meal prep, healthy lunches, or a light dinner.
Time
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Cuisine: Mediterranean
Course: Salad, Lunch, Dinner
Ingredients
For the Salad
1 cup buckwheat groats, rinsed
1 can (15 oz) chickpeas, drained and rinsed
1 cup cucumber, diced
1 cup cherry tomatoes, halved
¼ cup red onion, finely sliced
¼ cup fresh parsley, chopped
2 tablespoons fresh mint, chopped
¼ cup crumbled feta cheese (optional)
For the Lemon Herb Dressing
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
1 garlic clove, minced
½ teaspoon dried oregano
½ teaspoon salt
¼ teaspoon black pepper
Instructions
Step 1: Cook the Buckwheat
Bring 2 cups of water to a boil in a saucepan.
Add the buckwheat groats, reduce the heat, cover, and simmer for 12–15 minutes until tender.
Drain any excess water and let cool completely.
Step 2: Prepare the Vegetables
While the buckwheat cools, chop the cucumber, tomatoes, onion, parsley, and mint.
Step 3: Make the Dressing
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and black pepper.
Step 4: Assemble the Salad
In a large mixing bowl, combine:
Cooked buckwheat
Chickpeas
Cucumber
Tomatoes
Red onion
Parsley
Mint
Pour the dressing over the salad and toss well.
Step 5: Finish and Serve
Sprinkle with crumbled feta cheese if using.
Serve immediately or chill for 30 minutes before serving for even better flavor.
Notes & Tips
Allow the buckwheat to cool completely before mixing.
Feta adds a creamy, salty flavor but can be omitted for a vegan version.
Fresh herbs make a significant difference in flavor.
Expert Tips
Add diced avocado just before serving.
Toss in roasted vegetables for extra texture.
Make a double batch for meal prep lunches.
Add grilled chicken or salmon for additional protein.
Frequently Asked Questions
Is buckwheat gluten-free?
Yes. Despite its name, buckwheat is naturally gluten-free and not related to wheat.
Can I make this salad ahead of time?
Yes. It stores well in the refrigerator for up to 4 days.
What does buckwheat taste like?
Buckwheat has a mild, earthy, and slightly nutty flavor that works beautifully in salads.
Can I use canned chickpeas?
Absolutely. Canned chickpeas are convenient and work perfectly in this recipe.
What can I serve with buckwheat chickpea salad?
It pairs well with grilled fish, chicken, roasted vegetables, or Mediterranean mezze dishes.
Nutritional Information
Calories: 320
Protein: 11g
Carbohydrates: 39g
Fiber: 9g
Sugar: 4g
Fat: 14g
Saturated Fat: 2g
Sodium: 280mg