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Food and Health

Revolutionary Recipe: Harvest Buckwheat Salad with Apple Cider Dressing

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< 1 min read
Summary

Recipe by Garden Fresh Foodie Editor’s note: This plant-based recipe is beautiful, made with seasonal foods, and perfect for a holiday meal or to bring to a potluck or party. Both the salad and the dressing are made without oil. Enjoy! How to Make This Plant-Based Recipe PrintHarvest Buckwheat Salad Prep Time: 20 minutesCook Time: 20

Recipe by Garden Fresh Foodie

Editor’s note: This plant-based recipe is beautiful, made with seasonal foods, and perfect for a holiday meal or to bring to a potluck or party. Both the salad and the dressing are made without oil. Enjoy!

How to Make This Plant-Based Recipe

Harvest Buckwheat Salad

Prep Time: 20 minutes

Cook Time: 20 minutes

Number of servings: 10

Per Serving 148 calories

Fat 1 g

Carbs 35 g

Protein 3 g

10


Harvest Buckwheat Salad

Nutritional Benefits:

• Oil and saturated fat free—perfect for heart health
• High in fiber, great for regulating blood sugar, digestive health, and satiety
• Full of antioxidants to boost immunity and fight disease
• No refined ingredients, whole-food, plant based, fights inflammation

Ingredients

    Apple Cider Dressing:

  • 6 tbsp apple cider
  • 1 tbsp mustard
  • ¼ cup apple cider vinegar
  • 3 dates, soaked in hot water for 5 minutes, pitted, and drained
  • ¼ tsp salt
  • scant ½ tsp ground black pepper
  • 2 cloves garlic (about 1 tbsp)
  • 3 tbsp minced red onion or shallot
  • Reminder of salad ingredients:

  • 1 cups buckwheat groats
  • 4 cups water (plus a pinch of salt to the water)
  • ¼ cup of pumpkin, sunflower seeds or a combo of both
  • 2 cups Brussels sprouts, shredded/chopped
  • 2 cups shredded carrots
  • ¼ cup finely chopped red onion
  • ¼ cup chopped fresh parsley
  • 1 firm apple, of your choice, about 1 cup chopped
  • 1 cup craisins, soaked until plump, and then drained
  • fresh black pepper and salt to taste

Instructions

  1. Bring pot of water up to a boil, add in buckwheat and cook until tender to taste but not mushy, about 15 minutes. Drain excess water. Set aside and let cool. This can be made a day or 2 ahead.
  2. Place dressing ingredients into a blender and blend until smooth.
  3. Place 2 cups of Brussels sprouts into a food processor, and pulse until lightly shredded. Do the same for your carrots. I find the shredding attachment on my food processor to work the best for this.
  4. Place salad ingredients into a large bowl, and mix. Add in salad dressing, mixing as desired. Add ½ cup of dressing to start, and taste. Add remaining dressing if desired, making sure not to make salad mushy (you may be left with a few tbsp of dressing. Use this for a traditional salad!). Season with salt and pepper to taste.

Notes

Do-Ahead Ideas

The dressing and buckwheat can be made ahead, and you can pre-chop/shred all of the ingredients other than the apple to save on day-of prep time! Mix ingredients together before serving. This salad will last for 5-7 days in the fridge.

Tell us in the comments what you think of this plant-based recipe because we’d love to know.

Looking for more holiday recipes? Here are 10 plant-based Thanksgiving recipe ideas you might love.