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Home » Recipes » Veg Box SOS

Buckwheat, cauliflower and chickpea salad

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buckwheat, cauliflower and chickpea salad
buckwheat, cauliflower and chickpea salad
buckwheat, chickpea and cauliflower salad
buckwheat, cauliflower and chickpea salad

Nourishing, warming and delicious, this buckwheat, cauliflower and chickpea salad is a satisfying vegan meal. Roasted cauliflower mixed with nutty buckwheat,  protein-filled chickpeas, toasted pumpkin seeds and herbs. Gluten free.

buckwheat, chickpea and cauliflower salad

I’m all about the hearty salads and this delicious recipe with buckwheat and cauliflower ticks all the boxes for me:

  • filling
  • healthy
  • satisfying
  • vegan
  • and, most importantly, delicious.

Have you tried buckwheat before?

It's nourishing and filling. Combined with roasted cauliflower, red onion, fennel seeds, pumpkin seeds, chickpeas, parsley and lemon juice this salad is a far cry from lettuce leaves.

buckwheat, chickpea and cauliflower salad in bowl

What is buckwheat?

You would be forgiven for assuming that buckwheat is a grain. Both its name and its appearance would suggest that that is the case.

However, it’s actually a seed. It comes from a plant distantly related to rhubarb. Confusingly it’s gluten free.

Buckwheat has long been popular in Russia, eastern Europe and Asia. Nowadays it's becoming increasingly available in the UK too.

As well as buckwheat seeds you can also buy buckwheat noodles and flour.

buckwheat in bowl

What is the difference between toasted buckwheat and non-toasted?

For the best flavour you should toast your buckwheat first. It is possible to buy pre-toasted buckwheat.

If yours isn’t toasted you should toast your own before cooking - it only takes a few minutes.

How to toast buckwheat

Place the buckwheat in a dry frying pan over a medium heat.

Toast for 4-5 minutes until golden brown. Stir occasionally.

toasted buckwheat in frying pan

How to cook buckwheat

Once your buckwheat has been toasted you can boil it. For 225g buckwheat add 500ml cold water. Bring to the boil, then simmer for 8-10 minutes.

Turn off the heat and leave to rest. The buckwheat will absorb any remaining water.

cooked buckwheat in pan

What to serve with this salad

This buckwheat and cauliflower salad is a meal in itself. However it also goes well with:

  • green salad
  • dips
  • flatbreads
  • beans

More recipes you might like

  • Celeriac and chestnut buckwheat salad
  • Banana and blueberry buckwheat bars
  • Roasted cauliflower leaves
  • Sweet potato salad with blueberries, walnuts and buckwheat
  • Buckwheat pancakes
  • Whole roasted cauliflower
  • Fennel and orange salad
  • Kohlrabi slaw
  • Roasted cauliflower salad with pomegranate and dukkah

How to make buckwheat, cauliflower and chickpea salad

1. Roast your cauliflower florets with a sliced red onion, 1 tbsp fennel seeds and 1 tbsp olive oil.

roasted cauliflower and red onion in roasting dish

2. Mix together the juice of a lemon and 1 tablespoon olive oil. Set aside.

olive oil and lemon juice in small blue bowl

3. Mix the roasted cauliflower with the cooked buckwheat (see above for details of how to toast and cook buckwheat), chickpeas, chopped parsley and toasted pumpkin seeds.

cauliflower, buckwheat and chickpeas in mixing bowl

4. Pour over the lemon juice and olive oil and mix everything together.

close up of buckwheat, chickpea and cauliflower salad
If you have made this recipe and loved it please consider leaving a comment and rating below.

Please do not reproduce this recipe without permission.

buckwheat, cauliflower and chickpea salad

Buckwheat, cauliflower and chickpea salad

Nourishing, warming and delicious, this buckwheat, cauliflower and chickpea salad is a satisfying vegan meal. Roasted cauliflower is mixed with nutty buckwheat and protein-filled chickpeas. Gluten free.
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Prep Time 10 mins
Cook Time 45 mins
Total Time 55 mins
Course Salad
Cuisine British, Vegan
Servings 4 people
Calories 469 kcal

Ingredients
 
 

  • 1 medium cauliflower broken into florets
  • 1 red onion peeled and sliced
  • 1 tablespoon fennel seeds
  • 1 tablespoon olive oil
  • 225 g buckwheat toasted
  • 500 ml water
  • 240 g chickpeas from a standard 400g tin, drained and rinsed
  • 40 g pumpkin seeds toasted
  • Small handful flat leaf parsley chopped
  • 1 lemon juiced
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions
 

  • Preheat the oven to 180°C/200°C/gas mark 6.
  • Place the cauliflower florets into a roasting dish with a sliced red onion, 1 tbsp fennel seeds and 1 tbsp olive oil.
  • Roast in the pre-heated oven for 20 minutes, stir and roast for a further 20 minutes.
  • While the cauliflower is roasting cook the buckwheat. If yours isn’t toasted toast it in a dry frying pan first - see instructions above for more details.
  • Place 225g toasted buckwheat and 500ml cold water in a saucepan. Bring to the boil, then reduce to a simmer for eight-ten minutes. Leave to stand until all the water is absorbed.
  • Mix together the juice of a lemon and 1 tbsp olive oil. Toast your pumpkin seeds for a minute or two on a dry frying pan.
  • Place the cooked buckwheat in a large mixing bowl and add the roasted cauliflower mixture, a drained tin of chickpeas, 40g toasted pumpkin seeds, a small handful of chopped flat leaf parsley and the lemon and olive oil mixture. Mix well. Season to taste with salt and pepper.

Notes

Nutritional information is approximate and is intended as a guide only.

Nutrition

Calories: 469kcalCarbohydrates: 71gProtein: 19gFat: 16gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 1gSodium: 58mgPotassium: 1047mgFiber: 15gSugar: 8gVitamin A: 26IUVitamin C: 87mgCalcium: 111mgIron: 5mg
Keyword buckwheat salad, cauliflower and chickpea salad
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buckwheat, cauliflower and chickpea salad

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Mandy Mazliah profile shotHi, I'm Mandy. I'm a vegan food blogger, cook and mum of three. Cook Veggielicious is where I share my easy vegan recipes that anyone can make.

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