Buckwheat Blueberry Salad

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Blueberry Buckwheat Salad
Buckwheat Blueberry Salad
This green recipe for a buckwheat blueberry salad is delicious and environmentally friendly. 
Despite the name, buckwheat is not related to wheat and is often sought as a gluten-free alternative to wheat. High in iron, manganese, magnesium, phosphorus, copper, and zinc, buckwheat is a healthy addition to any soup, granola or side dish. The pigments in blueberries contain many phytochemicals that have strong anti-inflammatory properties. The essential fats in the dressing also helps with hormone balance and inflammation reduction.
Buckwheat Blueberry Salad
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Nutrition Facts
Buckwheat Blueberry Salad
Amount Per Serving
Calories 435 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 2g 10%
Polyunsaturated Fat 15g
Monounsaturated Fat 3g
Sodium 122mg 5%
Potassium 748mg 21%
Total Carbohydrates 44g 15%
Dietary Fiber 8g 32%
Sugars 10g
Protein 17g 34%
Vitamin A 9%
Vitamin C 27%
Calcium 5%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.
Passive Time 45 minutes
Servings
Ingredients
  • 1 cup buckwheat kernels
  • 2.5 cups water
  • 1/2 cup hemp seeds
  • 1 cup cilantro chopped
  • 1.5 cup grated zucchini shredded
  • apple juice sweetened dried blueberries
  • 2 tbsp hemp or walnut or flax oil
  • 2 tbsp apple cider vinegar
  • 1 tsp soy sauce or tamari
  • 1 tsp local honey
  • Pinch of Salt
Passive Time 45 minutes
Servings
Ingredients
  • 1 cup buckwheat kernels
  • 2.5 cups water
  • 1/2 cup hemp seeds
  • 1 cup cilantro chopped
  • 1.5 cup grated zucchini shredded
  • apple juice sweetened dried blueberries
  • 2 tbsp hemp or walnut or flax oil
  • 2 tbsp apple cider vinegar
  • 1 tsp soy sauce or tamari
  • 1 tsp local honey
  • Pinch of Salt
Buckwheat Blueberry Salad
Votes: 0
Rating: 0
You:
Rate this recipe!
Nutrition Facts
Buckwheat Blueberry Salad
Amount Per Serving
Calories 435 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 2g 10%
Polyunsaturated Fat 15g
Monounsaturated Fat 3g
Sodium 122mg 5%
Potassium 748mg 21%
Total Carbohydrates 44g 15%
Dietary Fiber 8g 32%
Sugars 10g
Protein 17g 34%
Vitamin A 9%
Vitamin C 27%
Calcium 5%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Rinse all raw grain in cold water and drain.
  2. Put 1 cup of buckwheat grouts into a saucepan without oil and heat the kernels until they begin to take on a golden colour.
  3. Add a volume of boiling water that is 2 1/2 times the volume of the groats and let the mixture simmer for about 15 minutes without stirring.
  4. Cool the buckwheat and fluff with a fork.
  5. Combine buckwheat with all salad ingredients and coat with dressing.
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