Buckwheat groat salad
Buckwheat groat salad is a hearty, earthy dish made from cooked and cooled buckwheat groats, often tossed with fresh vegetables like cucumbers, tomatoes, and herbs, and dressed with a vinaigrette. It's a staple in Eastern European and Russian cuisine, where it's known as 'grechka' salad, and is also enjoyed in various forms across Central Asia.
🍽️ Nutrition at a glance
This salad is a good source of complex carbohydrates and plant-based protein, with a notable amount of fiber and minerals like magnesium and iron. A typical serving contains roughly 250-350 calories, depending on the amount of oil and other ingredients added.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 8 g |
| Carbs | 42 g |
| Fat | 3 g |
| Fiber | 5 g |
| Sugar | 2 g |
| Sodium | 350 mg |
| Potassium | 350 mg |
| Magnesium | 110 mg |
| Phosphorus | 150 mg |
| Iron | 2.5 mg |
| Manganese | 1.2 mg |
| Copper | 0.3 mg |
| Thiamin (B1) | 0.2 mg |
| Folate | 40 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Buckwheat is not a true grain but a seed from a flowering plant, making it naturally gluten-free and a favorite in many health-conscious and gluten-free diets. Its nutty flavor and robust texture allow it to hold up well in salads, often improving in taste as it absorbs the dressing.
