Buckwheat Tabouli

Elevate your salad game with this vibrant and gluten-free Buckwheat Tabouli, a wholesome twist on the classic Middle Eastern dish. This recipe swaps traditional bulgur for nutty, tender buckwheat groats, creating a nutrient-packed base loaded with fresh herbs like parsley and mint. Juicy cherry tomatoes, crisp cucumber, and zesty green onions add a delightful crunch and burst of flavor, while a tangy lemon-olive oil dressing ties everything together. Ready in just 30 minutes, this refreshing tabouli is perfect as a light lunch, a side dish for grilled meats, or a make-ahead option for picnics and meal prep. Bursting with fresh ingredients, it’s a healthy and satisfying dish you’ll want to make on repeat!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup buckwheat groats
• 2 cups water
• 1 cup cherry tomatoes
• 1 medium cucumber
• 1 cup fresh parsley
• 0.5 cup fresh mint leaves
• 4 stalks green onions
• 3 tablespoons lemon juice
• 3 tablespoons extra virgin olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon ground black pepper

Directions

Step 1

Rinse the buckwheat groats under cold water using a fine-mesh strainer to remove any debris.

Step 2

In a medium saucepan, combine the buckwheat groats and 2 cups of water. Bring to a boil over medium-high heat.

Step 3

Reduce the heat to low, cover, and simmer for 10-12 minutes, or until the buckwheat is tender and the water has been absorbed.

Step 4

Remove the saucepan from heat and let the buckwheat sit covered for 5 minutes. Then, fluff with a fork and allow it to cool completely.

Step 5

While the buckwheat is cooling, dice the cherry tomatoes and cucumber into small, uniform pieces and add them to a large mixing bowl.

Step 6

Finely chop the parsley and mint leaves, then thinly slice the green onions. Add them to the bowl with the tomatoes and cucumber.

Step 7

Once the buckwheat has cooled, add it to the bowl with the vegetables and herbs.

Step 8

In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to make the dressing.

Step 9

Pour the dressing over the tabouli mixture and toss gently to combine, ensuring all ingredients are coated evenly.

Step 10

Taste and adjust seasoning if necessary.

Step 11

Serve immediately or chill in the refrigerator for at least 30 minutes to allow the flavors to meld. Enjoy!

Nutrition Facts

Serving size	1667.6 grams (1667.6g)

Amount per serving	% Daily Value*
Calories	1107

Total Fat 61.30g	79%
Saturated Fat 9.60g	48%
Polyunsaturated Fat 7.10g
Cholesterol 0mg	0%
Sodium 2136mg	93%
Total Carbohydrate 137.00g	50%
Dietary Fiber 29.40g	105%
Total Sugars 20.90g
Protein 28.00g	56%

Vitamin D 40IU	200%
Calcium 626mg	48%
Iron 20mg	112%
Potassium 2577mg	55%

*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: 45.5%

Protein: 9.2%

Carbs: 45.2%