This warm lemon zucchini, red onion and buckwheat salad recipe is a hearty gluten-free meal packed with flavour. Perfect for meal prep, it's fresh, zesty, and filling - ready in under 45 minutes.
Looking for more healthy buckwheat recipes? Give these delicious Lamb and Buckwheat Meatballs a go next.
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🥗 Why You'll Love This Buckwheat Salad Recipe
This lemon zucchini, red onion and buckwheat salad is proof that simple ingredients can create something truly satisfying. It's:
- Fresh, zesty, and full of flavour, thanks to warm roasted vegetables and tangy lemon.
- Hearty and filling while still being light, making it perfect as a main meal or a side dish.
- Buckwheat is packed with goodness. It's a source of quality plant protein, fibre and contains more vitamins than rice, wheat or corn.
- Naturally gluten-free, meal-prep friendly, and a great way to enjoy buckwheat as a salad base.
🍋 Buckwheat Salad Recipe Ingredients
This salad only requires a handful of ingredients, but each one plays its part:
- Buckwheat Groats provide a nutty flavour and a hearty, gluten-free base that's both satisfying and nutritious. If you want to learn more about Buckwheat and the benefits of including it in a candida diet, read my post What is Buckwheat?
- Zucchini / Courgette caramelises beautifully when roasted, adding sweetness and depth.
- Red onion brings a gentle sweet caramel flavour and crunchy texture after roasting.
- Fresh Garlic enhances the flavour of the roasted vegetables. No swapping for dried garlic here!
- Lemon Zest and Juice add brightness and a refreshing zing.
- Fresh Parsley and Coriander lift the salad with herby freshness.
- Coconut Oil helps the vegetables to roast to perfection.
- Extra Virgin Olive Oil and Apple Cider Vinegar form the backbone of the light vinaigrette.
🥣 Instructions
1. Preheat the oven to 180°C (356°F). Chop the courgette / zucchini into coins or cubes - smaller chunks are better to avoid soggy courgette. Next, slice the halved red onion into a further four chunks, mince the garlic and zest the lemon.
2. Place the vegetables and garlic on a baking tray, drizzle with melted coconut oil, and roast for about 35 minutes until golden and caramelised.
3. While the vegetables cook, rinse the buckwheat groats thoroughly. Boil in a pan of water for 15 minutes until tender.
4. Next, drain the cooked buckwheat through a fine mesh sieve and rinse again under cold water. Set aside to drip dry and remove as much excess water as possible.
5. Once the vegetables are roasted, combine them with the drained buckwheat in a large bowl.
6. Add chopped fresh parsley and coriander. Pour over the vinaigrette and toss gently until everything is coated. Serve warm straight away or refrigerate for later.
Hint: Buckwheat can sometimes become sticky after cooking. Rinsing it twice (once before boiling and once after draining) helps keep the grains light and separate.
💫 Substitutions
- You can easily swap buckwheat for any of your favourite gluten-free grains / pseudo-grains such as quinoa, brown rice, or millet if that's what you have on hand.
- Replace coconut oil with olive oil if preferred.
- I would recommend using fresh garlic and fresh herbs where possible as the freshness is needed to complement the heartier roasted vegetables and buckwheat.
🍽 Buckwheat Salad Recipe Variations
- Add roasted peppers, aubergine, or cherry tomatoes when roasting for extra colour and sweetness.
- For added protein, top with grilled chicken, salmon, mackerel or a runny poached egg.
- Serve alongside grilled fish or lamb for a wholesome dinner. This salad pairs beautifully with my Easy Lemon and Herb Roast Leg of Lamb.
🥄 Equipment
You'll need:
- A baking tray for roasting vegetables.
- A saucepan for cooking the buckwheat.
- A sieve for rinsing the cooked buckwheat groats.
- A large bowl for tossing everything together.
🥡 Storage
Store leftovers in an airtight container in the fridge for 2-3 days. It tastes great both warm and chilled.
If making ahead, keep the herbs and vinaigrette separate until just before serving for maximum freshness. This salad doesn't freeze well, as the vegetables lose their texture.
❓ FAQ
Yes! Contrary to what the name suggests, buckwheat is in fact gluten free.
Yes, buckwheat is 100% gluten-free and safe for those with celiac disease or gluten sensitivity.
Absolutely. Because this salad uses buckwheat as the base instead of salad greens. This makes it the ideal salad to meal prep in advance and eat on the go without the risk of it turning to mush in your bag! Just keep the dressing separate and toss before serving to maintain freshness. Enjoy this salad both hot and cold.
🥗 More Anti Candida Salad Recipes
📖 Recipe
Lemon Zucchini and Buckwheat Salad Recipe (Gluten-Free)
Ingredients
- 80 g dry buckwheat groats
- 1 medium courgette
- ½ red onion
- Zest of ½ lemon per serving
- 1 clove fresh garlic
- 1 tablespoon coconut oil
- 1 tablespoon chopped fresh parsley
- 1 tablespoon chopped fresh coriander
- For the Lemon Vinaigrette dressing:
- 1 tablespoon cold pressed extra virgin olive oil
- 1 teaspoon apple cider vinegar
- 1 teaspoon fresh lemon juice
- Salt and pepper to taste
Instructions
- Pre-heat the oven to 180°C/356°F.
- Chop the courgette into coins or cubes and slice the red onion into chunks. Mince the garlic clove, zest the lemon and spread the vegetables, garlic and melted coconut oil onto a baking tray.
- Bake for 35 minutes until the zucchini / courgette and red onion have both started to caramelise.
- While the vegetables are cooking, rinse and then boil the buckwheat groats for 15 minutes. Once cooked, drain and rinse well with cold water. Set aside to drain completely while the vegetables finish cooking.
- On a serving plate, stir the warm courgette and onion with the buckwheat, and toss with the fresh herbs and the Lemon Vinaigrette dressing.
Notes
Last step! If you make this recipe, will you do me a huge favour and leave a ⭐⭐⭐⭐⭐ review letting me know what you thought? It really helps! Thanks for your support!!
Nutrition
Disclaimer: Nutritional info is approximate and for general guidance only. Unit conversions are automatically generated and may not be accurate.
Carly says
Every time I make this I am surprised how filling it is! Did you enjoy this salad on its own or pair it with something else?