Kasha Salad Good Hot or Cold
Perfect for any season, this versatile Kasha Salad is as delightful warm as it is chilled. Featuring nutty buckwheat groats (kasha) as its hearty base, this wholesome dish is elevated with bursts of freshness from cherry tomatoes, diced cucumber, red onion, and a generous handful of parsley. A zesty homemade lemon and garlic dressing ties it all together, while optional crumbled feta adds a creamy, tangy finish. Ready in just 30 minutes, this nutritious salad works as a light lunch, a flavorful side, or even a make-ahead meal. Packed with fiber, gluten-free, and loaded with Mediterranean-inspired flavors, it’s the perfect dish to serve hot or enjoy cold the next day!
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Recipe Information
Ingredients
- 1 cup buckwheat groats (kasha)
- 2 cups water
- 0.5 teaspoon salt
- 2 tablespoons olive oil
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 0.25 cup red onion, finely diced
- 0.5 cup parsley, chopped
- 2 tablespoons lemon juice
- 3 tablespoons extra-virgin olive oil (for dressing)
- 1 clove garlic, minced
- 0.25 teaspoon ground black pepper
- 0.5 cup feta cheese, crumbled (optional)
Instructions
Rinse the buckwheat groats under cold water using a fine-mesh sieve.
In a medium saucepan, bring 2 cups of water to a boil and add 0.5 teaspoon of salt.
Stir in the buckwheat groats, reduce the heat to low, cover, and simmer for 10-12 minutes, or until the water is absorbed and the groats are tender.
Remove the saucepan from heat, fluff the buckwheat with a fork, and let it cool slightly if serving the salad cold.
In a large mixing bowl, combine the cherry tomatoes, diced cucumber, red onion, and parsley.
In a small bowl, whisk together the lemon juice, 3 tablespoons of extra-virgin olive oil, minced garlic, remaining salt, and ground black pepper to create the dressing.
Add the cooked buckwheat to the mixing bowl with vegetables, and toss gently to combine.
Pour the dressing over the salad, and toss again until everything is well-coated.
If desired, mix in the crumbled feta cheese for extra flavor.
Serve immediately while warm or refrigerate for at least 1 hour if serving cold.
Nutrition Facts
Calories |
309 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.4 g | 31% | |
| Saturated Fat | 6.9 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 592 mg | 26% | |
| Total Carbohydrate | 18.1 g | 7% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 4.3 g | ||
| Protein | 7.6 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 189 mg | 15% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 362 mg | 8% | |
*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.
