Search

Shop

Donate

Your heartHealthy livingFor professionalsResearchHow you can helpAbout us

Heart healthy recipes

/

Buckwheat, kale and apple salad

Buckwheat, kale and apple salad

6 serves

25 m

25 m

Ingredients

  • 1 cup buckwheat
  • 2 carrots, peeled, grated
  • 2 Lebanese cucumbers, halved, deseeded, chopped
  • 1 yellow capsicum, cut into thin strips
  • 1 red onion, halved, thinly sliced
  • 1 red apple, cut into matchsticks
  • 100 g chopped kale leaves
  • 1 cup fresh mint leaves
  • ½ cup pecans, toasted, roughly chopped

Dressing

  • cup olive oil
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons honey
  • 2 teaspoons curry powder

Method

Step 1

Bring 1½ cups water to the boil in a medium saucepan. Add buckwheat and reduce heat. Simmer, covered for about 10 minutes or until liquid is absorbed. Stand, covered 10 minutes.

Step 2

Spread buckwheat over a large plate to cool.

Step 3

Transfer buckwheat to a large bowl. Add carrot, cucumber, capsicum, onion, apple, kale, mint and pecans.

Step 4

To make dressing, whisk all ingredients in a small jug. Add to salad and toss well.

Tips

  • For a delicious nutty flavour, stir raw buckwheat in a dry frying pan over a medium-high heat for 5 to 8 minutes or until it smells toasted and is lightly browned. Cool, then continue with step 1.
  • Replace kale with baby spinach leaves, if preferred.
  • To toast pecans, spread over an oven tray and cook in an 180 °C oven for 5 to 7 minutes until fragrant and a darker shade of brown.

You might also be interested in:

zucchini-chips-with-herb-and-garlic-dip
Zucchini ribbon pasta salad

4 serves

10 m

10 m

Dukkah lamb beetroot lentil salad
Dukkah lamb with beetroot and lentil salad (for two)

2 serves

20 m

10 m

A healthy plate of asparagus, tofu, and green beans, perfect for a nutritious and delicious meal
Grilled haloumi and crunchy green salad

4 serves

10 m

10 m