- Dish type
- Grain salad
- Buckwheat salad
Toasted buckwheat grains, or kasha, makes a pleasant change from rice and pasta. By including plenty of fresh raw vegetables, such as sugarsnap peas, cucumber, fennel and radishes, you add not only colour and flavour but valuable nutrients, too.
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- 250 g (8½ oz) toasted buckwheat
- 600 ml (1 pint) vegetable stock
- 3 tbsp sunflower oil
- 1 packet frozen mixed seafood, about 400 g, thawed
- 1 cucumber, diced
- 200 g (7 oz) sugarsnap peas, sliced
- 1 bulb of fennel, about 250 g (8½ oz), halved and thinly sliced
- 115 g (4 oz) radishes, thinly sliced
- 1 sheet nori seaweed to garnish
- Fresh herb dressing
- 2 tbsp extra virgin olive oil
- 1 tbsp white wine vinegar
- 1 tsp Dijon mustard
- 2 tbsp chopped fresh mixed herbs
- salt and pepper
MethodPrep:25min ›Cook:1hr20min ›Ready in:1hr45min
- Put the kasha in a non-stick saucepan, pour over the stock and bring to the boil. Cover and simmer for about 5 minutes or until the kasha has absorbed all the stock.
- Stir in 2 tbsp of the oil, cover and cook for 10 minutes. Then remove the lid and fork up the kasha, tossing and turning to separate the grains. Cook over a very low heat, uncovered, for a further 1 hour, tossing the kasha with a fork every 10 minutes to separate the grains.
- Meanwhile, make the dressing. Put all the ingredients in a bowl and whisk together until thoroughly mixed.
- Heat the remaining 1 tbsp oil in a wok or large frying pan. Add the seafood and stir-fry over a moderate heat for 2–3 minutes or until hot. Add the hot seafood to the kasha together with the cucumber, sugarsnap peas, fennel and radishes. Drizzle over the dressing and toss gently to mix.
- Toast the sheet of seaweed by passing it over the flame of a gas burner, once on each side of the sheet, until it darkens and becomes crisp. Snip into fine strips with scissors, sprinkle over the salad and serve immediately.
Some more ideas
Use mange-tout in place of sugarsnap peas. * Instead of mixed seafood, use 400 g (14 oz) skinless boneless chicken or turkey breast, or lean beef or lamb steak, cut into thin strips. Stir-fry until cooked and lightly browned, then toss with the dressed kasha and vegetables. * For a kasha and ham salad, replace the seafood with 250 g (8½ oz) lean cooked ham, cut into strips. Make a soy-based dressing by whisking together 4 tbsp extra virgin olive oil, 1 tbsp cider vinegar, 2 tsp light soy sauce, 2 tsp clear honey, 1 tsp wholegrain mustard and seasoning to taste. Instead of sugarsnap peas, fennel and radishes, add 2 finely chopped carrots, 170 g (6 oz) shredded Chinese leaves and 1–2 finely chopped or coarsely grated courgettes with the cucumber. Finish the salad with a sprinkling of 3–4 tbsp sunflower seeds rather than nori seaweed.
Buckwheat, native to central Asia, was introduced into Europe towards the end of the Middle Ages. It contains useful amounts of vitamin A and some of the B vitamins. * Sugarsnap peas are a good source of vitamin C and they contain more dietary fibre than ordinary peas. This is because the edible pod contributes to the fibre content.
Each serving provides
B12, copper, selenium, zinc * B1, B6, C, E, niacin, iron, potassium * A, B2, folate, calcium