Tropical Buckwheat Salad

Photo: Plamen Petkov


Makes 4 servings (serving size: 1 1/2 cups buckwheat salad, 1 cup greens)

Recipe Time

Prep: 10 Minutes
Cook: 10 Minutes

Nutritional 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


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


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.


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

Sandy Gluck,


September 2012
My Notes

Only you will be able to view, print, and edit this note.

Add Note