Buckwheat Tabouli
Elevate your salad game with this vibrant and gluten-free Buckwheat Tabouli, a wholesome twist on the classic Middle Eastern dish. This recipe swaps traditional bulgur for nutty, tender buckwheat groats, creating a nutrient-packed base loaded with fresh herbs like parsley and mint. Juicy cherry tomatoes, crisp cucumber, and zesty green onions add a delightful crunch and burst of flavor, while a tangy lemon-olive oil dressing ties everything together. Ready in just 30 minutes, this refreshing tabouli is perfect as a light lunch, a side dish for grilled meats, or a make-ahead option for picnics and meal prep. Bursting with fresh ingredients, it’s a healthy and satisfying dish you’ll want to make on repeat!
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Recipe Information
Ingredients
- 1 cup buckwheat groats
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 cup fresh parsley
- 0.5 cup fresh mint leaves
- 4 stalks green onions
- 3 tablespoons lemon juice
- 3 tablespoons extra virgin olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
Instructions
Rinse the buckwheat groats under cold water using a fine-mesh strainer to remove any debris.
In a medium saucepan, combine the buckwheat groats and 2 cups of water. Bring to a boil over medium-high heat.
Reduce the heat to low, cover, and simmer for 10-12 minutes, or until the buckwheat is tender and the water has been absorbed.
Remove the saucepan from heat and let the buckwheat sit covered for 5 minutes. Then, fluff with a fork and allow it to cool completely.
While the buckwheat is cooling, dice the cherry tomatoes and cucumber into small, uniform pieces and add them to a large mixing bowl.
Finely chop the parsley and mint leaves, then thinly slice the green onions. Add them to the bowl with the tomatoes and cucumber.
Once the buckwheat has cooled, add it to the bowl with the vegetables and herbs.
In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to make the dressing.
Pour the dressing over the tabouli mixture and toss gently to combine, ensuring all ingredients are coated evenly.
Taste and adjust seasoning if necessary.
Serve immediately or chill in the refrigerator for at least 30 minutes to allow the flavors to meld. Enjoy!
Nutrition Facts
Calories |
270 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 495 mg | 22% | |
| Total Carbohydrate | 33.3 g | 12% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 3.7 g | ||
| Protein | 7.1 g | 14% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 138 mg | 11% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 517 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
