Buckwheat Salad with Asparagus, Roasted Peppers & Smoky Dressing

Recipe: Buckwheat Salad with Asparagus, Roasted Peppers & Smoky Dressing

Makes : 4 to 6 servings | Salads/Sides Dairy Free , Vegan , Vegetarian
Although it may seem like an odd step, coating the buckwheat groats with egg before cooking helps keep the grains separate. Skipping this step yields a mushy grain that clumps together, unsuitable for use in a salad. Serve this alongside grilled chorizo sausages for a real treat.


  • 1 cup buckwheat groats
  • 1 egg, beaten
  • 3/4 teaspoon salt (divided)
  • 1 3/4 cups water
  • 1/2 pound asparagus, cut diagonally into 1-inch pieces
  • 3/4 cup diced roasted red bell pepper (jarred is fine)
  • 1 clove minced garlic
  • 3/4 teaspoon smoked paprika
  • grated zest of one orange
  • 1 tablespoon orange juice
  • 1 tablespoon sherry vinegar
  • 3 tablespoons olive oil
  • 1/2 teaspoon freshly ground black pepper
  • 1/3 cup chopped fresh parsley


  • Combine the buckwheat groats with the egg and stir to coat. Put a medium nonstick frying pan over low heat and add the egg-coated buckwheat. Cook, stirring frequently, until the pan is dry and the buckwheat is lightly toasted, about 4 minutes. Meanwhile, bring the water and 1/2 teaspoon of the salt to boil in a medium saucepan. Add the toasted buckwheat to the boiling water. Reduce the heat and simmer, covered, until just tender, 10 to 12 minutes. Remove the pan from the heat and let the buckwheat steam for 5 minutes more. Drain off any additional water. Spread the buckwheat out on a baking sheet or a large plate to cool without clumping.
  • Rinse out the saucepan and then bring about an inch of water to a boil to steam the asparagus. Cook the asparagus in a steamer basket or colander, covered, until crisp-tender, 2 to 3 minutes. Put the asparagus in a large bowl along with the roasted peppers.
  • In a small bowl, mix together the garlic, smoked paprika, orange zest, orange juice, sherry vinegar, the remaining 1/4 teaspoon salt and the pepper. Add the olive oil slowly, whisking to combine. Add the buckwheat to the bowl with the vegetables. Drizzle the dressing over the top, add the parsley, and then toss the salad gently with a spatula. Serve at room temperature. (Note: this salad does not benefit from being refrigerated. Keep it at room temperature, covered, overnight if necessary.)


Leave a Comment

  1. Jesse says:

    Love your recipes, Laura, thanks for cracking the GF dumpling code! 🙂

    We love buckwheat– especially when we are tired of the constant quinoa and rice staples. I have found that soaking and slightly sprouting the buckwheat groats, then lightly dehydrating them before cooking, keeps the grains more separate and not prone to becoming mushy or clumpy. Thanks again, appreciate your blog very much!

Leave a Comment