Buckwheat – a nutrient-packed, gluten-free seed abundantly consumed in Asian countries for centuries – is now becoming increasingly popular in the U.S., Canada and Europe due to its many health benefits.
While most people think of buckwheat as a whole grain, it’s actually a seed that is high in both protein and fibre. It supports heart and heart health and can help prevent diabetes and digestive disorders. In fact, buckwheat seeds, also called “groats,” are so packed with nutrients and antioxidants − like rutin, tannins and catechin −that they are often called “superfoods.”
Despite its recent rise to nutrition fame, buckwheat is actually an ancient grain with a long history. Today, buckwheat is a favorite amongst plant-based and gluten-free eaters alike since it provides a high source of amino acids, vitamins, minerals and antioxidants – all with relatively few calories and practically no fat.
Despite its name, buckwheat actually doesn’t contain any wheat or the protein gluten..
As a vegan, buckwheat is a great food to regularly include in our diet because it provides two types of essential amino acids — types we cannot make on our own and must get from the foods we eat. Buckwheat nutrition contains essential amino acids called lysine and arginine. What’s important about this? These specific amino acids aren’t found in many other common cereal or whole grains, so getting them from buckwheat ensures you cover the full range of essential proteins your body needs.
INGREDIENTS:
- 1 small zucchini, cut into ½-inch dice (substitute or add other vegies)
- 1 cup buckwheat
FOR THE DRESSING:
- Juice of ½ lemon
- 2 tablespoons white wine vinegar
- 1 clove garlic, minced
- Sea salt and freshly ground black pepper
- ½ onion, cut into ½-inch dice
- 1 cup cherry tomatoes, halved
- ½ cup chopped coriander
- 1 cup baby rocket
- 1 cup baby spinach
- ½ cup fresh orange juice
Instructions:
1. Place the buckwheat and 1¾ cups hot water in a medium saucepan and bring to a boil over high heat. Remove from the heat, cover, and let stand for 10 minutes, until the water is absorbed and the grains are soft but chewy. Drain any excess water. Fluff the grains with a fork and set aside to cool.
2. To make the dressing, combine the lemon juice, vinegar, and garlic in a small bowl. Add salt and pepper to taste.
3.. In a large mixing bowl, combine the zucchini, buckwheat, onions, tomatoes, and coriander . Add the dressing and mix well.
4.. In another bowl, toss the rocket and baby spinach in the orange juice. Place the greens on individual salad bowls, and top with the grain mixture. Serve garnished with roasted pumpkin seeds.
2. To make the dressing, combine the lemon juice, vinegar, and garlic in a small bowl. Add salt and pepper to taste.
3.. In a large mixing bowl, combine the zucchini, buckwheat, onions, tomatoes, and coriander . Add the dressing and mix well.
4.. In another bowl, toss the rocket and baby spinach in the orange juice. Place the greens on individual salad bowls, and top with the grain mixture. Serve garnished with roasted pumpkin seeds.
Serve either chilled or at room temperature.
Buckwheat Benefits
1. Improves Heart Health By Lowering Cholesterol and Blood Pressure Levels
2. Contains Disease-Fighting Antioxidants
3. Provides Highly Digestible Protein
4. High Fibre Content Helps Improve Digestion
5. Can Help Prevent Diabetes
6. Doesn’t Contain Gluten and Is Non-Allergenic
7. Supplies Important Vitamins and Minerals
