Beet and Feta Salad with Buckwheat

buckwheat salad on a white plate

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This hearty beet and feta salad includes tasty buckwheat grains, earthy beets, and a lemony vinaigrette dressing!



2-3 large beets, trimmed*

1 cup buckwheat, uncooked

1 medium English cucumber, halved and thinly sliced

1 medium shallot, peeled and thinly sliced

1/2 cup fresh mint leaves, chopped

1/2 - 1 cup feta crumbles

1/4- 1/2 cup chopped pecans, or other nuts or seeds

2-3 cups arugula leaves

Lemon Dressing:

6 tablespoons extra virgin olive oil

2 tablespoons balsamic vinegar

Juice from 2 lemons

1 tablespoon honey

3 cloves garlic, crushed

Pinch of salt


Preheat oven to 375 degrees Fahrenheit.  Wash and scrub the beets until they are clean. Pierce the whole beets with a fork or knife 2-3 times and wrap loosely in foil. Place in the center of the oven and bake for 45 minutes to an hour, until the beets are tender in the center tested with a fork or knife. Set aside and let the beets cool down.


While the beets are roasting, rinse and strain the buckwheat over a fine mesh strainer. Bring a medium pot with 2 cups of water to a boil and add in the buckwheat kernels. Reduce to a simmer, cover with a lid, and cook for up to 15 minutes, or until tender. Set aside.


Prepare the dressing in a small mixing bowl by whisking together all the ingredients for the dressing. Set aside.


Once the beets are cooled, using an old clean towel or wearing rubber gloves, rub off and peel the beet skins. Trim the beets and cut into 1-inch pieces. Set aside.


In a large mixing bowl, combine the buckwheat and all the salad ingredients except the beets. Mix in the dressing until fully combined.  Plate the salads and top with the roasted beets. Top with more feta and pecans as desired.


Pair it with your favorite protein, like chicken, tofu or salmon!

Short on time? Can also use pre-cooked beets! Not a fan of beets? Try some roasted squash, sweet potatoes, or carrots!

For a buckwheat substitute, other hearty grains, like farro or pearled barley are also tasty options.

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