Adding grain to a salad immediately raises salad to a whole new level. It not only adds substance, such as fibre, but also makes a satisfying lunch dish when combined with heart-healthy, delicious greens and fruit. We’ve paired it with a chive dressing. Try drizzling the dressing over grapefruit segments, and you’ll be eating this combo of grapefruit and chives at every opportunity.
Buckwheat Groats, Greens, and Grapefruit Salad with Chive Vinaigrette
Ingredients
- 1/2 cup (125 mL) raw buckwheat groats
- 2 cups (500 mL) baby arugula
- 1 cup (250 mL) sugar snap peas, blanched
- 1 pink grapefruit, peeled and white pith removed and cut into segments
- 1 small Granny Smith apple, unpeeled, cored, and cut into matchstick pieces
- 1 ripe firm avocado, pitted, peeled, and sliced
- 1/4 cup (60 mL) pea shoots
- 2 Tbsp (30 mL) pepitas, toasted
- 1/4 cup (60 mL) fresh chopped chives
- 1/4 cup (60 mL) grapeseed or camelina oil
- 2 Tbsp (30 mL) fresh lemon juice
- 1 tsp (5 mL) grainy mustard
- 1 small garlic clove, minced
- 1 tsp (5 mL) honey
- 1/4 tsp (1 mL) kosher salt
- Freshly ground black pepper
Nutrition
Per serving:
- calories210
- protein4g
- fat16g
- saturated fat2g
- trans fat0g
- carbohydrates17g
- sugars7g
- fibre5g
- sodium116mg
Directions
01
In fine-mesh strainer, place groats and thoroughly rinse under cold running water. Drain well. In saucepan, place groats with 2 cups (500 mL) water. Bring to a boil, reduce heat to simmer, and cook, uncovered, for 10 minutes, or until groats are tender. Stir occasionally. When cooked, strain off excess liquid and thoroughly rinse groats with cold water until water runs clear. Transfer to large serving bowl along with arugula, snap peas, grapefruit, apple, and avocado.
In small blender, combine dressing ingredients. Whirl until smooth. Add more seasonings, to taste, if you wish.
To serve, drizzle dressing over salad and scatter with pea shoots and pepitas.
Time crunch? Cook buckwheat ahead and refrigerate or freeze. Bring to room temperature before mixing with remaining salad ingredients.
Irene McGuinness
Irene McGuinness is a nutritionist, food writer, food stylist, and recipe developer.
READ THIS NEXT
SEE MORE »
Oat Sweet Potato Chili
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.