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Buckwheat, Tomato and Sweet Potato Salad

Updated: Sep 2, 2020


Around our house, this salad is summer in a dish! Basil and tomatoes are going strong in the garden and they combine really well with purple onion and the earthy flavour of buckwheat.


Having been born in the Ukraine, buckwheat was a staple. We ate it for breakfast with milk and sugar or as a savoury side with meat or chicken. Contrary to it's name, buckwheat isn't actually related to wheat. It is from the rhubarb family and is completely gluten free. Buckwheat is relatively low in phytic acid, a compound found in plants that impairs nutrient absorption, making the nutrients present in buckwheat very bio-available. Some of the minerals found in buckwheat are managanese, iron, copper, magnesium and phosphorous, which are all essential for proper functioning of many organs. As well as being an excellent source of fibre, buckwheat contains more antioxidants than it's grain and cereal counter parts. All of these properties make buckwheat a really nourishing food which can help with blood sugar control, decreasing inflammation and preventing heart disease.


This salad also includes sweet potato for another hit of fibre and antioxidants, as well as tomatoes (more antioxidants and vitamin C) and basil, which contributes vitamin K and other trance nutrients to help with blood clotting, bone health and blood pressure control.


In short, this salad will leave you feeling nourished and full of sustaining energy, ready to take on your day's tasks.


Let me know how it goes for you!



BUCKWHEAT, TOMATO AND SWEET POTATO SALAD


Ingredients


1 cup buckwheat (I use the toasted kind), rinsed well and drained

1 medium sweet potato , chopped

1 large purple onion, sliced

A couple of handfuls of cherry tomatoes, sliced in half

Handful of fresh basil, roughly chopped

Olive oil

Salt and pepper


1) Pre-heat the oven to 180C. Place the sweet potato and onion on a baking tray, pour over a tablespoon of olive oil and season with salt and pepper. Mix and bake for about 20 minutes, until the sweet potatoes are soft.

2) While the veggies are baking, boil two cups (500 mL) of water in the kettle. Place the rinsed buckwheat and boiling water in a small saucepan and bring to the boil. Reduce to a simmer and cook for about 15 minutes, or until all of the liquid has been absorbed. Remove from heat and allow to cool a little.

3) Combine the cooked and cooled buckwheat, roasted veggies, freshly chopped tomatoes and basil in a bowl. Drizzle some more olive oil and season with salt and pepper. This salad can be served warm or cool. Enjoy!

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