Buckwheat Bean Salad

BB Salad with My Go-To Everyday Italian Dressing

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Beans are SO hot right now! And so is buckwheat! So why has no one combined the two yet? Well, I guess some of us have and let me tell you, it’s a perfect pairing! If you don’t believe me, try it for yourself!

The most time consuming aspect of this recipe is the prep—pretty much just getting all the ingredients together, making the buckwheat ahead of time (a couple hours before making the salad or the day before), doing a little shaking, a little chopping, a little drizzle, and a little mixing. That’s it. Couldn’t be easier.

If you forgot or don’t know how to make buckwheat, you can find a quick refresher in one of my previous posts.

Hrechanyky: Ukrainian Buckwheat Burgers

If you prefer, you can use freshly made beans instead of canned. That’s 3 cups or 18 ounces of cooked, cooled, and rinsed beans. The dressing comes together in minutes. You just put everything in a jar, shake it up, and you are all done.

Last thing! The salad gets better with each day it lives in the fridge. So if you need a dish to sustain you throughout the week or at least half of the week, this recipe is for you! It is also incredibly rich in fiber and protein.

Tools:

• Mixing bowl

• Spatula or wooden spoon

• Small jar with a lid

Ingredient List: 

Italian Dressing:

• ⅔ cup extra virgin olive oil

• ⅓ cup white wine vinegar

• 1 tablespoon fresh lemon juice

• 1 teaspoon Dijon mustard

• 1 teaspoon oregano

• ¼ teaspoon garlic powder

• ¼ teaspoon onion powder

• 1 teaspoon salt, adjust to taste

• 1/2 teaspoon freshly ground black pepper, adjust to taste

Salad:

• x2 15 ounce cans white beans, drained and rinsed

• 200 grams or 1.5 cups roasted buckwheat, cooked and cooled

• 1/3 cup onion, finely diced

• 1 green or red jalapeño, finely diced and seeded (optional)

• 1/4 cup cilantro, finely chopped

• Italian dressing (recipe above), to taste

Method: 

1. For the dressing: Put all of the ingredients in a mason jar and shake vigorously until combined, about 1 minute. We will need about half of the dressing for the salad—the rest you can keep in the fridge. Let it come to room temperature before using.

2. For the salad: In a large mixing bowl, combine the beans, buckwheat, onion, jalapeño, cilantro and give everything a good mix. Once everything is combined, pour between 1/3 to 1/2 of the prepared dressing. Give everything a good mix.

3. Now pause and check for seasoning. You might need to adjust the amount of dressing, salt, and acid.

4. Serve immediately or let sit in the fridge for a couple hours. The salad will last for about a week in the fridge.

Process Video:

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