Tallgrass Kitchen Battle eating marathon with healthy salad Buckwheat Salad with Parsley, Feta and Carrots
This is a simple salad that combines a gluten-free foundation of buckwheat with a parsley dressing and sweet carrots.
Thanksgiving through Christmas can be a holiday-eating marathon, with parties to attend, cookies to bake, champagne and eggnog to drink and bulky sweaters to hide beneath.
It’s good to give your body a reprieve, and a nourishing, vegetarian salad is a perfect break from the excesses of the season.
Why wait until Jan. 1 to begin eating healthier? Start transitioning now by keeping breakfast and lunch light and nutritious and saving the indulgences for dinner and special events.
Any grain can be used in this salad: quinoa, barley, farro or wheat berries (cook time and method will vary for each). Here I used buckwheat groats that I toasted lightly for additional flavor.
Salads like this are versatile — combine with roasted or raw vegetables, any favorite herbs and toppings like cheese, nuts, avocado or dried fruit. It’s perfect for a desk lunch or even a savory breakfast with a poached egg.
Parsley adds a vegetal flavor that is balanced with the bright lemon juice, salty feta and sweet carrot. And bonus, buckwheat is gluten-free, so you can use it as a holiday side-dish or potluck offering if you know any attendees avoiding gluten.
Buckwheat is not actually a grain, but a seed that is related to rhubarb and sorrel. It cooks quickly and must be handled gently so it doesn’t get mushy. If you’re not in the mood for a savory salad, cooked buckwheat is an excellent breakfast swap for traditional oatmeal. Makes 4 to 6 servings 1 cup buckwheat groats 2 cups water Pinch of salt
1 cup loosely packed fresh parsley leaves
1 shallot clove 2 tablespoons water 1⁄4
cup freshly squeezed lemon juice (1 large lemon) Preheat oven to 350 degrees. 1 teaspoon honey 1⁄
cup extra-virgin olive oil 12large carrot, shaved into ribbons
1 cup diced feta cheese
Optional add-ins: dried cranberries, toasted chopped almonds
Rinse buckwheat groats under cold water several minutes until water runs clear. Spread on rimmed baking sheet and toast in preheated oven 15 minutes, until golden brown.
Bring the 2 cups water to a rolling boil. Add salt and the toasted groats. Reduce heat to a simmer, cover and cook 10 minutes. When finished, fluff gently with a fork, cover again and let sit 10 minutes while preparing rest of salad.
In a blender or a small food processor, combine parsley, shallot, the 2 tablespoons water, lemon juice and honey. Blend until smooth. Stir in olive oil.
Place buckwheat in a large bowl. Stir in the dressing gently until combined. Top with carrots, feta and any optional garnishes.