Toasted Buckwheat Tabbouleh


A very filling dish. Gluten-free, dairy-free, and nightshade-free. Cooking the onion and garlic is optional.

Prep Time:
20 mins
Cook Time:
15 mins
Total Time:
35 mins
4 servings


  • 1 cup kasha (toasted buckwheat groats)

  • 1 tablespoon olive oil

  • 2 onions, peeled and chopped

  • 1 clove garlic, minced, or to taste

  • 1 cucumber, peeled and diced

  • ¾ cup chopped fresh parsley

  • 6 tablespoons chopped fresh mint

  • 1 lemon, juiced

  • 1 pinch dried mixed herbs


  1. Rinse buckwheat groats. Bring a saucepan of water to a boil, sprinkle in the buckwheat groats, and simmer until buckwheat is tender, about 10 minutes. Drain and cool.

  2. Heat olive oil in a skillet over medium heat; cook and stir onions and garlic until onion is translucent, 5 to 8 minutes. Set aside to cool.

  3. Lightly toss cucumber, parsley, mint, lemon juice, and mixed herbs in a large salad bowl until thoroughly combined; stir in cooked buckwheat and onion mixture.

Nutrition Facts (per serving)

233 Calories
5g Fat
45g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 233
% Daily Value *
Total Fat 5g 6%
Saturated Fat 1g 4%
Sodium 17mg 1%
Total Carbohydrate 45g 16%
Dietary Fiber 7g 25%
Total Sugars 5g
Protein 7g
Vitamin C 32mg 159%
Calcium 66mg 5%
Iron 2mg 13%
Potassium 459mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

You’ll Also Love