Buckwheat salad

Buckwheat Salad with Avocado and Fresh Vegetables

Preparation time: 15 minutes
Cooking time: 10 minutes
Total time: 25 minutes
Number of servings: 2

Introduction

Welcome to the delicious world of healthy salads! Today, I present to you a simple yet flavorful recipe: buckwheat salad with avocado and fresh vegetables. Buckwheat, an often underestimated superfood, is rich in proteins, fiber, and antioxidants, making it an excellent choice for a quick lunch or a light dinner. This salad is not only nutritious but also very versatile, allowing for personal adaptations based on your preferences.

Basic Ingredients

- 50 g buckwheat
- ½ ripe avocado
- 2 teaspoons flax seeds
- ½ carrot
- ¼ bell pepper (red or yellow, depending on preferences)
- A handful of fresh dill
- Salt, to taste
- 10 ml extra virgin olive oil
- 30 ml freshly squeezed lemon juice

Preparing the Buckwheat

1. Washing the buckwheat: Start by thoroughly washing the buckwheat under cold running water. This step is essential to remove impurities and ensure a clean taste.

2. Boiling: Place the buckwheat in a pot with water and salt (about ½ teaspoon of salt for each cup of water). Let it boil for 10 minutes, or until it becomes soft but not overly mushy. The buckwheat should have a pleasant, slightly al dente texture.

3. Draining: After boiling, drain the buckwheat and rinse it under cold running water to stop the cooking process and remove excess starch. This step will help maintain a firm texture.

Preparing the Salad

1. Preparing the ingredients: While the buckwheat cools, prepare the vegetables. Cut the avocado in half, remove the pit, and use a teaspoon to scoop it out of the skin. Cut it into small cubes. Grate the carrot and chop the bell pepper into small cubes.

2. Mixing the ingredients: In a large bowl, add the cooled buckwheat, avocado cubes, grated carrot, chopped bell pepper, and flax seeds. Fresh dill can be finely chopped and added to the mix.

3. Seasoning: Drizzle the salad with extra virgin olive oil and freshly squeezed lemon juice. Mix vigorously so that all the ingredients combine evenly. The tangy taste of the lemon will contrast perfectly with the creaminess of the avocado and the texture of the buckwheat.

4. Serving: Garnish the salad with a few dill leaves and, if desired, sprinkle a little salt on top. This salad can be served immediately or refrigerated to enhance the flavors.

Helpful Tips for a Perfect Salad

- Choosing the buckwheat: Ensure that the buckwheat you use is whole to benefit from all the nutrients. Roasted buckwheat can add a special flavor and a crunchy texture.

- Avocado: Choose a well-ripened avocado that yields easily to pressure. An avocado that is too firm will not have the same flavor and will not mix well in the salad.

- Variations: I encourage you to experiment! You can add chopped cherry tomatoes, black olives, or even feta cheese cubes for a savory touch. You can also replace the flax seeds with pumpkin or sesame seeds for a different texture.

Nutritional Benefits

This salad is not only tasty but also packed with nutrients. Buckwheat is an excellent source of protein and fiber, promoting healthy digestion. Avocado brings healthy fats, essential for a balanced diet, while the vegetables are rich in vitamins and minerals.

Pairings and Serving

This salad pairs perfectly with a refreshing drink, such as mint lemonade or green tea. It can also be an excellent accompaniment to grilled meats or fish, bringing a contrast of textures and flavors.

Frequently Asked Questions

1. Can I use store-bought buckwheat?
Yes, pre-cooked buckwheat is a quick option. Make sure to check the ingredients to avoid additives.

2. Can this salad be prepared in advance?
Yes, the salad can be refrigerated for 1-2 days. It is recommended to add the avocado shortly before serving to prevent oxidation.

3. How can I make the salad more filling?
Add a portion of cooked legumes, such as chickpeas or lentils, for an extra boost of protein and fiber.

4. What is the calorie count for one serving?
One serving (approximately 250 g) contains about 300-350 calories, depending on the ingredients used.

I conclude with a personal note: this salad reminds me of the days spent in my grandmother's garden, where fresh vegetables were always at hand. I love to add a drop of olive oil infused with herbs for an extra burst of flavor. I hope you enjoy this recipe as much as I do! Enjoy your meal!