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!

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

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)

Directions

Step 1

Rinse the buckwheat groats under cold water using a fine-mesh sieve.

Step 2

In a medium saucepan, bring 2 cups of water to a boil and add 0.5 teaspoon of salt.

Step 3

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.

Step 4

Remove the saucepan from heat, fluff the buckwheat with a fork, and let it cool slightly if serving the salad cold.

Step 5

In a large mixing bowl, combine the cherry tomatoes, diced cucumber, red onion, and parsley.

Step 6

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.

Step 7

Add the cooked buckwheat to the mixing bowl with vegetables, and toss gently to combine.

Step 8

Pour the dressing over the salad, and toss again until everything is well-coated.

Step 9

If desired, mix in the crumbled feta cheese for extra flavor.

Step 10

Serve immediately while warm or refrigerate for at least 1 hour if serving cold.

Nutrition Facts

Serving size	(1334.0g)

Amount per serving	% Daily Value*
Calories	1626.9

Total Fat 103.3g	0%
Saturated Fat 29.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 106.8mg	0%
Sodium 2628.3mg	0%
Total Carbohydrate 146.5g	0%
Dietary Fiber 23.7g	0%
Total Sugars 14.5g
Protein 46.1g	0%

Vitamin D 0IU	0%
Calcium 992.5mg	0%
Iron 13.2mg	0%
Potassium 2627.4mg	0%

*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.

Source of Calories

Fat: 54.7%

Protein: 10.8%

Carbs: 34.5%