Buckwheat and Summer Squash Salad

Gluten Free
Very Healthy
Health score
75%
Buckwheat and Summer Squash Salad
55 min.
4
558kcal

Suggestions

This buckwheat and summer squash salad is a refreshing and healthy dish that's perfect for a light lunch or side. With a variety of flavors and textures, it's a delicious way to enjoy the benefits of buckwheat. This ancient grain is a good source of protein and fiber, and it has a nutty flavor that pairs perfectly with the crisp summer squash. The addition of chickpeas, walnuts, and Parmesan cheese adds a satisfying crunch and a boost of protein. The lemon juice and olive oil dressing brings everything together with a bright, tangy flavor. This salad is not only tasty but also very healthy and gluten-free. It has a great nutritional profile, with a good balance of protein, fat, and carbs, and is rich in vitamins and minerals. The preparation is also quite simple and can be made ahead of time, making it a convenient option for meal prep or a quick, healthy lunch.
This buckwheat salad is a wonderful choice if you're searching for a nutritious and tasty meal. It's ideal for those who follow a gluten-free diet or just want to add more variety to their meals. The combination of flavors and textures makes it a delightful dish that will leave you feeling satisfied and nourished.

Ingredients

  • cups bulgar wheat uncooked
  • tablespoon parsley fresh chopped
  • cup chickpeas cooked
  •  juice of lemon juiced
  • tablespoons olive oil 
  • 0.3 cup parmesan cheese grated
  • 0.5 teaspoon salt 
  • servings salt and pepper black to taste
  • large summer squash thinly sliced
  • 0.5 cup walnuts toasted chopped
  • cups water 

Equipment

  • bowl
  • sauce pan
  • mixing bowl

Directions

  1. Bring the buckwheat, water, and salt to a boil in a saucepan. Cook at a boil for 7 minutes; drain and pour into a mixing bowl. Refrigerate until cooled to room temperature.
  2. Place the summer squash, garbanzo beans, walnuts, and Parmesan cheese into the bowl with the buckwheat. Season with lemon juice, parsley, olive oil, salt, and pepper. Gently stir until evenly combined; serve at room temperature.

Nutrition Facts

Calories558kcal
Protein13.47%
Fat33.95%
Carbs52.58%

Properties

Glycemic Index
40.44
Glycemic Load
30.07
Inflammation Score
-9
Nutrition Score
28.436956521739%

Flavonoids

Cyanidin
0.4mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
2.16mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.15mg
Quercetin
13.1mg

Nutrients percent of daily need

Calories:557.56kcal
27.88%
Fat:22.41g
34.47%
Saturated Fat:3.61g
22.57%
Carbohydrates:78.08g
26.03%
Net Carbohydrates:64.54g
23.47%
Sugar:4.33g
4.81%
Cholesterol:5.44mg
1.81%
Sodium:612.08mg
26.61%
Protein:20g
40%
Manganese:2.18mg
108.85%
Copper:1.4mg
69.82%
Magnesium:258.38mg
64.6%
Fiber:13.54g
54.16%
Phosphorus:485.92mg
48.59%
Folate:137.17µg
34.29%
Vitamin B3:6.76mg
33.82%
Vitamin B2:0.55mg
32.2%
Vitamin B6:0.5mg
24.97%
Zinc:3.66mg
24.42%
Vitamin K:25.18µg
23.98%
Potassium:811.31mg
23.18%
Vitamin C:18.68mg
22.65%
Iron:3.9mg
21.68%
Selenium:11.65µg
16.64%
Vitamin B1:0.23mg
15.09%
Vitamin B5:1.41mg
14.08%
Calcium:126.38mg
12.64%
Vitamin E:1.4mg
9.34%
Vitamin A:314.25IU
6.28%
Vitamin B12:0.08µg
1.41%
Source:Allrecipes
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