Options

Format:
Include:
PRINT
See more

Tropical Buckwheat Salad

Health SEPTEMBER 2012

  • Yield: Makes 4 servings (serving size: 1 1/2 cups buckwheat salad, 1 cup greens)
  • Cook time:10 Minutes
  • Prep time:10 Minutes

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

Preparation

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.

Note:

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.

Nutritional Information

Amount per serving
  • Calories: 297
  • Fat: 8.3g
  • Saturated fat: 1g
  • Monounsaturated fat: 5.1g
  • Polyunsaturated fat: 0.8g
  • Protein: 7g
  • Carbohydrate: 52g
  • Fiber: 7g
  • Cholesterol: 0.0mg
  • Iron: 2mg
  • Sodium: 438mg
  • Calcium: 25mg
advertisement

Go to full version of

Tropical Buckwheat Salad recipe

advertisement