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.
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