Crunchy Buckwheat Broccoli Apple Salad

Buckwheat is a nutritional powerhouse, offering numerous health benefits. I’ve always wanted to introduce this versatile grain to my family, but my attempts to incorporate whole buckwheat into meals were met with resistance—it just didn’t seem to work. However, I finally created a buckwheat broccoli apple salad that was a hit with everyone, and now this once-overlooked grain has become a family favorite.

This crunchy Buckwheat Broccoli Apple Salad is a delightful fusion of textures and tastes, making it a satisfying and healthy meal option. Buckwheat, a pseudo-grain rich in protein and fiber, provides a hearty base for this salad.

Buckwheat is a complete protein because it contains all nine essential amino acids the human body cannot produce and must be obtained from the diet. Unlike most plant-based proteins, which often lack one or more essential amino acids, buckwheat provides a balanced profile, making it a valuable protein source, especially for those following a vegetarian or vegan diet.

Broccoli, a member of the cruciferous vegetable family, is renowned for its significant fiber content, which promotes digestive health, and its potent antioxidant properties, which play a crucial role in protecting the body from harmful free radicals. Apples contribute natural sweetness, dietary fiber, vitamin C, and various antioxidants. Carrots, onions, and garlic add flavor and provide essential nutrients such as beta-carotene, vitamin K, and allicin. 

Whether you're looking for a quick and easy lunch option or a side dish to complement your main course, this buckwheat broccoli apple salad will impress. Enjoy the combination of textures and flavors, and savor the nutritional benefits of this wholesome meal.

Serves- 3-4

Preparation time - 15 mins

Cooking Time - 15 mins

Total Time - 30 mins

Ingredients

Buckwheat – 1/3 cup

Broccoli - 1 small head (cut into small florets)

Apple - 2 matchstick chopped

Carrot - 2 grated

Onion - 1 small (finely chopped)

Garlic - 2 cloves (minced)

Apple cider vinegar/rice vinegar – 1 tbsp

Cilantro - 1/3 cup (finely chopped)

Lime/lemon juice - half a lemon

Black pepper - ¼ tsp

Raisins - 1/4 cup

Sunflower seeds – 1/4 cup

Walnut – 1/4 cup (chopped)

Olive oil - 1 tbsp

Honey/maple syrup - 1 tbsp

Salt - as per taste

Directions

1. In a heavy-based stainless-steel saucepan, dry roast buckwheat for 2 minutes over medium-high heat.

2. Rinse the buckwheat 3-4 times to clean it with water.

3. Add 1 cup of water to a pot and bring it to a boil. Add the rinsed buckwheat, cover with a lid, and cook for 12 minutes. Stir occasionally, then switch off the stove once the buckwheat is done.

4. To make the dressing, mix olive oil, crushed garlic, vinegar, lime juice, pepper, honey, and salt.

5. In a large bowl, Combine cooked buckwheat, broccoli, apple, carrot, onions, cilantro, and sunflower seeds. Add the dressing, mix thoroughly, and enjoy!

References

1. Health Benefits of Buckwheat (Fagopyrum Esculentum), Potential Remedy for Diseases, Rare to Cancer: A Mini Review - PubMed (nih.gov)

2. Buckwheat as a Functional Food and Its Effects on Health - PubMed (nih.gov)

3. Systematic Review of Human and Animal Evidence on the Role of Buckwheat Consumption on Gastrointestinal Health - PMC (nih.gov)

4. The Contribution of Buckwheat Genetic Resources to Health and Dietary Diversity - PMC (nih.gov)

5. Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties - PubMed (nih.gov)

6. Antioxidant and Anticancer Activities of Broccoli By-Products from Different Cultivars and Maturity Stages at Harvest - PMC (nih.gov)

7. An overview of health-promoting compounds of broccoli (Brassica oleracea var. italica) and the effect of processing - PubMed (nih.gov)

8. Apple phytochemicals and their health benefits - PMC (nih.gov)

9. Apple as a source of dietary phytonutrients: an update on the potential health benefits of apple - PMC (nih.gov)