Broccoli Buckwheat Salad

This tenderstem broccoli and roasted buckwheat salad is so incredibly tasty and filling you'll want to eat it every day. It's a protein-packed vegan meal ready in 20 minutes, pan to bowl.

Roasted Buckwheat Salad with Broccoli


Nutrition per serving
Net Carbs65.9 g24%
of which Sugars11.2 g12.4%
Fibers17.7 g63.4%
Fats16.5 g25.4%
of which Saturates2.2 g11.1%
of which Omega 31.1 g104.5%
Proteins21 g45.7%
Calcium158 mg15.8%
Vitamin A25 mcg3.6%
Vitamin C102 mg136%
Iron4.6 mg30.9%
Potassium1037 mg29.6%
Sodium331 mg14.4%
Cholesterol0 mg0%
Kcal496 24.8%
Macro split
  • net carbs 54%
  • sugars 9%
  • fats 14%
  • saturates 2%
  • proteins 17%
  • fibers 15%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
496 per serving

Boiled buckwheat, also known as Kasha, is a staple food in Eastern European and Russian cuisine.

Today, we'll show you how to make a vegan & gluten-free roasted buckwheat salad using buckwheat groats, tenderstem broccoli, red beans, and walnuts. So yummy!

Ready in just 20 minutes, our salad is the perfect one-bowl meal for your next lunch box or a quick-fix dinner.

Store-bought buckwheat groats come in two varieties: raw or roasted.

We love the toasted ones for their lovely nutty taste, but this recipe works well with raw buckwheat, too, if you prefer a more toned-down flavour.

If this is the first time cooking with buckwheat groats, worry not. It's so simple and it takes no more than 10 minutes to cook it from scratch.

All you have to do is boil it in salted water until chewy and then drain it, pretty much as you would do with rice or pasta.

What we love about this pseudo-cereal is its impressive nutritional profile[1], which is worthy of a superfood ranking.

It made our salad rich in fibre and complete plant-based proteins. The red beans and the walnuts also helped, giving the recipe a generous boost of iron and omega-3 fatty acids.

With 500 calories per bowl, this buckwheat salad makes a well-balanced, filling meal. Boring salad? We think not! Let's jump right into it.

And if you have excess buckwheat that you'd like to use, check out our delicious overnight buckwheat porridge, cream of buckwheat, buckwheat pancakes, and granola recipes!


Measuring System
Roasted Buckwheat Groats110 g
Extra Virgin Olive Oil1 tbsp
Tenderstem Broccoli150 g
Radish100 g
Canned Red Kidney Beans240 g
Fresh Parsley to taste
Walnuts20 g

Step 1

Add the roasted buckwheat groats to a pot filled with water and tip in coarse salt to taste.

Bring it to a boil and simmer the groats over medium heat for 8 minutes.

Taste the buckwheat a few minutes before the end of cooking time to ensure it's cooked through but still chewy.

The groats should feel like cooked pearl barley.

cooked roasted buckwheat groats

Step 2

In the meantime, heat the olive oil in a skillet and add the tenderstem broccoli chopped into 3 cm (1 ½ in) sticks.

Sautè over medium heat for 8 minutes until the broccoli are tender, but still bright green and a bit crunchy.

sauteed tenderstem broccoli in a skillet

Step 3

Next, julienne the radish, finely chop the shallots, zest and juice and the lemon.

Then, mix the ingredients in a bowl until well combined.

radish and shallot with lemon juice and zest

Step 4

Drain the buckwheat on a colander to remove excess water and then add it to a salad bowl.

Add drained and rinsed canned red kidney beans and finely chopped parsley.

buckwheat salad with red kidney beans and parsley

Step 5

Finally, add chopped walnuts, cooked broccoli, and the radish mix.

Toss well and serve warm or cold.

broccoli buckwheat salad with walnuts


  • You can replace half or all of the broccoli with asparagus.

  • Sprinkle the salad with B12-fortified nutritional yeast flakes.