Summer buckwheat salad with grilled chicken, cucumber, tomato & herbs

Summer Buckwheat Salad

05 Jun Summer buckwheat salad with grilled chicken, cucumber, tomato & herbs

This flavoursome salad is similar to a tabbouleh, but unlike the traditional cracked wheat version, it is gluten free.

Summer buckwheat salad with grilled chicken, cucumber, tomato & herbs
 
Prep time
Cook time
Total time
 
This flavoursome salad is similar to a tabbouleh, but unlike the traditional cracked wheat version, it is gluten free.
Author:
Recipe type: Lunch
Cuisine: Gluten Free, Low GI
Serves: 4
Ingredients
  • 60ml (¼ cup) lemon juice
  • 60ml (¼ cup) olive oil
  • 2 garlic cloves, crushed
  • 500g chicken thigh fillets, fat trimmed
  • 200g (1 cup) raw buckwheat
  • 1 Lebanese cucumber, trimmed, diced
  • 250g cherry tomatoes, quartered
  • ¼ cup flat-leaf parsley leaves
  • ¼ cup mint leaves, torn
  • ¼ cup basil leaves, torn
  • 4 spring onions, trimmed, thinly sliced
  • 1 teaspoon sumac, plus extra to garnish
Instructions
  1. Place the lemon juice, half the oil and the garlic in a shallow glass or ceramic container and stir to combine. Add the chicken and stir to coat. Cover and set aside to marinate for 30 minutes.
  2. Meanwhile, heat a large non-stick frying pan over a medium-high heat. Add the buckwheat and cook, stirring, for 3-4 minutes or until fragrant. Put the toasted buckwheat and 500ml (2 cups) water in a saucepan and bring to the boil. Cover, reduce heat to low and simmer for 10-12 minutes or until just tender (be careful not to overcook). Rinse under cold running water, then drain well.
  3. Transfer the buckwheat to a large mixing bowl and add the cucumber, tomato, herbs, spring onions, sumac, remaining lemon juice and olive oil. Stir to combine, then season with sea salt and freshly ground black pepper.
  4. Preheat char grill pan on medium-high heat. Cook the chicken for 4 minutes each side or until lightly charred and cooked through. Set aside to cool slightly, then thinly slice. Add the chicken to the buckwheat and toss to combine. Serve sprinkled with a little extra sumac.
Notes
Toasting the buckwheat before cooking only takes a few minutes, but results in a much better flavour so is worth the effort.

I find toasting it myself is better than buying commercially toasted buckwheat (known as kasha), as it can be very dark in colour and overpowering in taste.
Nutrition Information
Calories: 456 (1917kj) Fat: 21g Saturated fat: 4.6g Carbohydrates: 40.1g Sugar: 4g Fiber: 7.6g Protein: 29.5g

 

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