Nutty Buckwheat Tabouli with Sun-Dried Tomatoes
This vibrant and refreshing Buckwheat Tabouli is a delightful twist on the traditional Middle Eastern dish, crafted specifically for those avoiding wheat. Buckwheat, often misunderstood as a grain, is actually a nutritious fruit seed, packed with B vitamins, zinc, and iron. This salad incorporates the earthy flavor of buckwheat with the bright freshness of parsley and the tangy sweetness of sun-dried tomatoes. Tossed in a zesty lemon dressing, this dish serves as a perfect light lunch or a nutritious snack, offering a burst of flavor and texture in every bite. Enjoy it on its own or pair it with grilled meats or vegetables for a complete meal.
N/A
Servings
N/A
Calories
8
Ingredients
Ingredients
water
1 (liters)
vegetable stock cubes
10 (grams, crumbled)
buckwheat groats
1 (cup, rinsed)
Italian parsley
3-4 (cups, chopped (to taste))
sun-dried tomatoes
1 (cup, chopped (or fresh tomatoes))
lemon juice
1/2 (cup, freshly squeezed)
olive oil
1 1/2 (tablespoons)
garlic
1 (clove, finely chopped (more to taste))
Instructions
1
In a medium saucepan, bring 1 liter of water to a rolling boil.
2
Once boiling, add the crumbled vegetable stock cubes and the buckwheat groats.
3
Reduce the heat and let it simmer for approximately 20 minutes, or until the buckwheat is tender and has absorbed the water.
4
Drain any excess water and discard the stock. Allow the buckwheat to cool slightly.
5
In a large mixing bowl, combine the cooked buckwheat, chopped parsley, sun-dried tomatoes, lemon juice, olive oil, and finely chopped garlic.
6
Gently toss all the ingredients together until well incorporated, ensuring the buckwheat is evenly mixed with the herbs and dressing.
7
Taste and adjust seasoning as needed, adding more garlic or lemon juice to suit your preference.
8
Serve chilled or at room temperature for the best flavor.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Nutty Buckwheat Tabouli?
It is a vibrant and refreshing twist on the traditional Middle Eastern dish, using buckwheat groats instead of wheat for a gluten-free alternative.
Is buckwheat a type of grain?
No, buckwheat is actually a nutritious fruit seed, not a grain, making it ideal for those avoiding wheat.
Is this recipe gluten-free?
Yes, this recipe is gluten-free as it uses buckwheat seeds which naturally contain no gluten.
What are the main health benefits of buckwheat?
Buckwheat is packed with essential nutrients including B vitamins, zinc, and iron.
How long does it take to cook the buckwheat?
The buckwheat groats should simmer for approximately 20 minutes until they are tender and have absorbed the water.
Can I use fresh tomatoes instead of sun-dried tomatoes?
Yes, you can substitute the sun-dried tomatoes with fresh chopped tomatoes if you prefer.
What type of parsley should I use?
The recipe calls for Italian parsley, specifically 3 to 4 cups chopped, adjusted to your personal taste.
Is this recipe suitable for vegetarians and vegans?
Yes, this recipe is both vegetarian and vegan as it uses plant-based ingredients and vegetable stock.
How do I flavor the buckwheat during cooking?
The buckwheat is cooked in water along with crumbled vegetable stock cubes to infuse it with flavor.
Should the buckwheat be rinsed before cooking?
Yes, the recipe specifies using 1 cup of rinsed buckwheat groats.
What ingredients are in the dressing?
The dressing consists of freshly squeezed lemon juice, olive oil, and finely chopped garlic.
Can I add more garlic to the recipe?
Yes, you can add more than the one recommended clove of garlic to suit your preference.
How should this dish be served?
For the best flavor, it is recommended to serve the tabouli chilled or at room temperature.
What can I pair this buckwheat tabouli with?
It can be enjoyed on its own as a light lunch or paired with grilled meats and roasted vegetables for a full meal.
How much water do I need to cook the buckwheat?
You will need 1 liter of water to bring to a rolling boil before adding the buckwheat and stock.
Do I need to drain the buckwheat after cooking?
Yes, you should drain any excess water and discard the remaining stock once the buckwheat is tender.
How many cups of parsley are needed?
The recipe suggests between 3 and 4 cups of chopped Italian parsley.
What is the texture of the cooked buckwheat?
When cooked correctly, the buckwheat is tender and provides an earthy flavor and a pleasant chewy texture.
Is this a good recipe for meal prep?
Yes, because it can be served chilled and is refreshing, it makes for a great nutritious snack or lunch to prepare in advance.
What makes this 'nutty'?
The name refers to the natural earthy and nutty flavor of the buckwheat seed itself.
How much olive oil is required?
The recipe calls for 1.5 tablespoons of olive oil.
Can I adjust the acidity of the salad?
Yes, you can taste and adjust the seasoning by adding more or less lemon juice as needed.
Is vegetable stock necessary?
The stock cubes add essential savory depth to the buckwheat while it boils, but they can be replaced with salt if needed.
What kind of kitchen equipment is needed?
You will need a medium saucepan for cooking the buckwheat and a large mixing bowl for tossing the ingredients.
How much lemon juice is used?
The recipe requires 1/2 cup of freshly squeezed lemon juice.
What is the origin of tabouli?
Tabouli is a traditional Middle Eastern salad, usually made with bulgur, which this recipe replaces with buckwheat.
Is this recipe high in fiber?
Yes, buckwheat and the abundance of parsley provide a good amount of dietary fiber.
How many cloves of garlic are recommended?
One clove of finely chopped garlic is the base recommendation, though more can be added to taste.
Does this salad contain any sugar?
There is no added sugar; the sweetness comes naturally from the sun-dried tomatoes.
Is it important to let the buckwheat cool?
Yes, you should allow the buckwheat to cool slightly after draining before mixing it with the fresh herbs and dressing.