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Tropical Buckwheat Salad

Photo: Plamen Petkov
Prep time 10 mins
Cook time 10 mins
Yield Makes 4 servings (serving size: 1 1/2 cups buckwheat salad, 1 cup greens)

Ingredients

  • 1 cup buckwheat groats
  • 1/2 teaspoon salt, plus more for buckwheat cooking water
  • 2 tablespoons cider vinegar
  • 2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon freshly ground pepper
  • 1 large red bell pepper, diced
  • 1 mango, peeled and diced
  • 2/3 cup diced red onion
  • 1/4 cup chopped parsley
  • 4 cups mixed salad greens

Nutrition Information

  • calories 297
  • fat 8.3 g
  • satfat 1 g
  • monofat 5.1 g
  • polyfat 0.8 g
  • protein 7 g
  • carbohydrate 52 g
  • fiber 7 g
  • cholesterol 0.0 mg
  • iron 2 mg
  • sodium 438 mg
  • calcium 25 mg

How to Make It

  1. In a large skillet, toast buckwheat over medium-high heat, shaking, until lightly browned and fragrant (3 minutes).

  2. Cook buckwheat in boiling lightly salted water until just tender (5-7 minutes); drain.

  3. In a large bowl mix vinegar, oil, 1/2 tsp salt, and ground pepper. Add warm buckwheat, bell pepper, mango, onion, and parsley; toss. Serve on greens.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.