Buckwheat, Tomato & Mint Summer Salad
Taste of Italy, all rights reserved 2023
Summer is here! It seems like only yesterday, well maybe 2 weeks ago, I was wearing a jacket and suddenly, this week it’s beach weather! Warm weather makes us want to avoid spending too much time in the kitchen as well as creating more heat in the kitchen. We also crave lighter foods that don’t compromise on flavor.
This lovely buckwheat, mint & tomato salad can be made in advance and requires only 2-3 minutes of cooking! The prevalent flavours are the sweetness of the tomatoes and the refreshing mint (which the basil enhances). You could add more vegetables to make it a complete meal, see my Note below for suggestions. The cheese, which adds a savoury note, can be substituted with olives for a Dairy-free /Vegan dish.
Buckwheat (Fagopyrum esculentum) is a seed so while it feels like a grain, it is naturally gluten-free. In addition, “Buckwheat scores low to medium on the glycemic index (GI) — a measure of how quickly a food raises blood sugar after a meal — and should not cause unhealthy spikes in blood sugar levels. May 10, 2019” Buckwheat 101: Nutrition Facts and Health Benefits - Healthline
Perfect on its own or as a first course on a hot day, serve this salad slightly cool - remove from refrigerator 30 min before serving - it is tasty and refreshing.
Why is this salad perfect for summer?
Best if made ahead
Very little cooking (2-3 minutes max)
Fresh & raw ingredients; see my Note below
Great either cool or at room temperature
Gluten free
Vegetarian
Can easily be made vegan (hold the cheese!)
The quantities below are for 3 servings
Ingredients
250g whole buckwheat
1/4 sweet onion or green onions
Fresh tomatoes, washed; any type as long as they are sweet
5 Sun dried tomatoes in oil
Large bunch mint
Small bunch basil, optional
50g Sheep or goat cheese, such as a caciotta or ricotta salata. A mild feta can also be used
Greek Kalamata olives or other olives in brine, optional (to substitute the cheese above)
4 -5 Tbsp Extra Virgin Olive Oil
Salt & pepper, to taste
NOTE: While the prevalent flavours are the tomatoes and mint, you could add more vegetables to make it a complete meal such as diced celery, sweet onion, carrots, peas (or other legumes), baby zucchini. In order to maintain the original flavor profile, make sure you have more tomatoes and mint than each of the other vegetables.
Method
Measure out 500ml water and place in a pot and bring to a boil.
Add the whole buckwheat, salt, and bring back to a boil.
Turn off heat after 2 minutes and cover the pot. Leave alone for 25 minutes. Use a fork to fluff up. Taste and if necessary, cook for another minute, covered over low heat. Allow the buckwheat to cool completely.
In the meantime, cut the fresh tomatoes and sun dried tomatoes into bite sized pieces, dice onions and place in a serving bowl.
Remove basil and mint leaves from stem and rinse in a salad spinner. Tear into small pieces and drop into bowl with tomatoes.
If using cheese, cut this also in bite sized chunks and place in bowl.
When buckwheat is cooled, add it to the bowl as well as a drizzle of EVOO, salt & pepper. Mix all ingredients thoroughly.
Taste and, if necessary, adjust to taste: adding whichever ingredients you can’t taste.
Buon appetito! 😋
