I’ve been eating a lot of quick meals lately.
Since spring has arrived, it’s been much more enticing to spend time outside so I’ve been doing a good job cleaning out the pantry and using what is left in the fridge. This salad with buckwheat, herbs, avocados and fresh bright lemon satisfies those demands and is bursting at the seams with fresh flavor and texture. While I love this as a simple vegan meal you could always try topping it with a poached egg (brunch!) or bulk it up for dinner with grilled fish.
Simple, hearty & cleansing.
If you’re wondering what buckwheat is, I guarantee your not alone. Despite the name, buckwheat is actually a fruit-seed related to rhubarb and it’s gluten-free, low-glycemic and helps your body cleanse and detoxify. Each one-ounce serving of buckwheat provides three grams of dietary fiber to support digestive health and four grams of plant-based protein, including twelve amino acids to promote muscle growth and development. It’s also abundant in energy boosting B-complex vitamins. If you don’t have buckwheat on hand, feel free to substitute another grain for this recipe (quinoa or brown rice). But be sure be to give this grain a try in the future.
A great make-ahead showstopper for your spring/summer potlucks.
*Local friends! Last call for the 10-Day Clean Eating Challenge! We meet tonight from 6-8pm in Yarmouth. Email or call (207.846.1162 x.3) if you’d like to attend:)
Herbed Buckwheat with Avocado, Tomato & Greens
1 cup buckwheat
2 cups boiling water
2 cups vegetable broth
2 tablespoons minced fresh cilantro leaves
2 tablespoons minced fresh basil leaves
1/4 cup minced flat-leaf parsley leaves
1 tablespoon minced fresh mint leaves
Sea salt, to taste
Freshly ground black pepper, to taste
1 avocado, pitted, peeled, and diced
1 cup microgreens, sprouts leafy greens
1 cup halved cherry tomatoes
1 tablespoon hemp seeds (optional)
1 tablespoon fresh lemon juice
1/2 to 1 teaspoon braggs aminos or tamari
Lemon slices, for serving (optional)
For the Herbed Buckwheat: In a medium bowl, soak the buckwheat groats in the boiling water for 10 minutes. Strain and rinse the soaked buckwheat with cold water until the water runs clear. This breaks down and removes a gelatinous film on the buckwheat. In a medium sauce pan, combine the rinsed buckwheat and filtered water. Bring to a boil, reduce heat, and simmer, uncovered, for 5 to 7 minutes or until tender. Strain off excess water and press any excess water from the buckwheat. Fluff with a fork and transfer to a large mixing bowl. Add the cilantro, basil, parsley, and mint, and toss to coat. Season with sea salt and black pepper. Gently toss in the avocado, microgreens/sprouts, hemp seeds, lemon juice, and aminos or tamari until coated. Garnish with lemon slices for spritzing, if desired. Serve immediately.