Spicy Kasha Vegetable Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
42%
Spicy Kasha Vegetable Salad
25 min.
8
131kcal

Suggestions


Welcome to a delightful culinary adventure with our Spicy Kasha Vegetable Salad! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, making it the perfect addition to any meal. Whether you're looking for a refreshing side dish, a hearty starter, or a satisfying snack, this salad checks all the boxes. With its vegetarian, vegan, gluten-free, and dairy-free attributes, it caters to a variety of dietary preferences, ensuring everyone at the table can enjoy it.

The star of this salad is the nutty buckwheat kasha, which is expertly toasted to enhance its flavor and then combined with a colorful medley of fresh vegetables, including crisp cucumbers, juicy tomatoes, and sweet bell peppers. The addition of protein-packed chickpeas not only boosts the nutritional value but also adds a delightful texture. A zesty dressing made from freshly squeezed lemon juice, fresh herbs, and a hint of heat from hot pepper paste ties all the ingredients together, creating a harmonious blend of flavors.

Ready in just 25 minutes, this Spicy Kasha Vegetable Salad is perfect for busy weeknights or as a show-stopping dish for gatherings. Serve it mounded on a platter with crisp lettuce leaves, inviting your guests to create their own delicious wraps. Dive into this refreshing and satisfying salad that promises to tantalize your taste buds and leave you feeling nourished!

Ingredients

  • tablespoon pomegranate molasses to taste (or pomegranate molasses)
  • cup bulgar wheat 
  • cup chickpeas cooked
  • 0.5 large cucumber peeled seeded cut into 1/4-inch cubes
  • 0.5 cup mint leaves fresh chopped
  • 0.5 cup spring onion thinly sliced
  • 0.3 cup juice of lemon freshly squeezed
  • 0.5 cup parsley chopped
  • teaspoon pepper flakes hot
  • 0.5 teaspoon salt to taste ()
  • medium tomatoes chopped fine
  • cups vegetable stock 
  • tablespoon water 
  • 0.5  bell pepper yellow chopped

Equipment

  • sauce pan

Directions

  1. Heat 2 cups of vegetable broth (or heat water and add vegetable bouillon). While you’re waiting for it to come to a boil, toast the kasha in a large, dry saucepan for about 3 minutes, or until it releases a nutty aroma. When the broth reaches a boil, add it carefully to the kasha (watch out for spatters!) Cover and turn the heat very low. Cook until kasha is tender and all liquid is absorbed, 5-10 minutes.
  2. Remove from heat, fluff, and allow to cool. Kasha can be refrigerated and stored overnight, if necessary.
  3. Add all chopped vegetables and the chickpeas to the kasha.
  4. Mix the lemon juice and remaining ingredients well and add them to the kasha, stirring so that the dressing is distributed evenly.
  5. Serve mounded in the center of a large platter, with butternut lettuce leaves. To eat, spoon some of the salad into a lettuce leaf and eat like a taco or burrito.

Nutrition Facts

Calories131kcal
Protein15.51%
Fat9.27%
Carbs75.22%

Properties

Glycemic Index
35.59
Glycemic Load
8.68
Inflammation Score
-8
Nutrition Score
13.619130279707%

Flavonoids

Eriodictyol
1.24mg
Hesperetin
1.39mg
Naringenin
0.31mg
Apigenin
8.23mg
Luteolin
0.47mg
Kaempferol
0.17mg
Myricetin
0.61mg
Quercetin
4.23mg

Nutrients percent of daily need

Calories:131.33kcal
6.57%
Fat:1.45g
2.23%
Saturated Fat:0.24g
1.52%
Carbohydrates:26.43g
8.81%
Net Carbohydrates:21.65g
7.87%
Sugar:3.81g
4.23%
Cholesterol:0mg
0%
Sodium:388.22mg
16.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.45g
10.9%
Vitamin K:79.03µg
75.27%
Vitamin C:29.59mg
35.87%
Manganese:0.6mg
29.77%
Fiber:4.78g
19.14%
Vitamin A:918.39IU
18.37%
Copper:0.37mg
18.35%
Magnesium:71.3mg
17.83%
Folate:65.21µg
16.3%
Phosphorus:128.44mg
12.84%
Vitamin B3:2mg
10%
Potassium:333.77mg
9.54%
Iron:1.7mg
9.43%
Vitamin B2:0.13mg
7.83%
Vitamin B6:0.14mg
6.83%
Zinc:1.02mg
6.8%
Vitamin B1:0.08mg
5.03%
Vitamin B5:0.44mg
4.43%
Calcium:37.41mg
3.74%
Selenium:2.61µg
3.73%
Vitamin E:0.32mg
2.14%