Warm Buckwheat Salad with Roasted Shallots, Apples, and Frisée

Vegetarian
Gluten Free
Dairy Free
Health score
39%
Warm Buckwheat Salad with Roasted Shallots, Apples, and Frisée
50 min.
3
516kcal

Suggestions


Welcome to a delightful culinary experience with our Warm Buckwheat Salad featuring Roasted Shallots, Apples, and Frisée! This vibrant salad is not only a feast for the eyes but also a wholesome, gluten-free, and dairy-free dish that's perfect for any occasion. Imagine the nutty richness of coarsely cracked buckwheat groats harmonizing with the sweet and tangy notes of tart apples, roasted shallots, and crisp frisée lettuce.

The combination of the savory roasted shallots and caramelized apples adds a depth of flavor that will keep your taste buds intrigued. Plus, the freshness of flat-leaf parsley elevates the entire dish, making it not just a side dish but a delicious starter or even an antipasti that can impress your guests. This salad is a versatile delight that can be enjoyed warm or at room temperature, making it an excellent option for gatherings or lunch prep.

At just 516 calories per serving, it’s a nutritious choice that packs a punch of protein, healthy fats, and complex carbohydrates. It's perfect for those who follow a vegetarian lifestyle or anyone seeking wholesome, satisfying, and gluten-free meals. Allow the bold flavors and textures to inspire your culinary creativity and enjoy a bowl of this comforting salad that warms both the heart and the palate.

Ingredients

  • cup coarsely cracked buckwheat groats (kasha)
  • tablespoon dijon mustard 
  • 0.5 cup flat-leaf parsley chopped
  • cup frisée lettuce pieces 
  •  tart-sweet apples such as gala cored cut into 1/2-in. wedges
  • teaspoon honey 
  • teaspoon kosher salt divided
  • tablespoons olive oil divided
  • teaspoon pepper divided
  • large shallots peeled quartered
  • tablespoons sherry vinegar 

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • pot

Directions

  1. Bring 2 cups water to a boil in a medium pot.
  2. Add buckwheat, cover, and reduce heat to low. Cook until water is absorbed, about 10 minutes. Set aside.
  3. Preheat oven to 42
  4. Toss shallots and apples with 1/2 tsp. each salt and pepper and 1 tbsp. oil, spread on a baking sheet, and roast, stirring occasionally, until apples are golden and barely tender and shallots are lightly caramelized, 12 to 15 minutes.
  5. Whisk together remaining 4 tbsp. oil, remaining 1/2 tsp. each salt and pepper, the vinegar, mustard, and honey in a large bowl.
  6. Add reserved buckwheat, warm apples and shallots, frise, and parsley and toss gently.
  7. *Find in the international aisle with the Eastern European ingredients.

Nutrition Facts

Calories516kcal
Protein7.15%
Fat42.67%
Carbs50.18%

Properties

Glycemic Index
87.42
Glycemic Load
25.45
Inflammation Score
-9
Nutrition Score
24.423478002134%

Flavonoids

Cyanidin
1.9mg
Peonidin
0.02mg
Catechin
1.58mg
Epigallocatechin
0.32mg
Epicatechin
9.14mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.23mg
Apigenin
21.7mg
Luteolin
0.63mg
Kaempferol
0.73mg
Myricetin
1.48mg
Quercetin
14.69mg

Nutrients percent of daily need

Calories:515.83kcal
25.79%
Fat:25.83g
39.73%
Saturated Fat:3.73g
23.3%
Carbohydrates:68.33g
22.78%
Net Carbohydrates:57.03g
20.74%
Sugar:18.09g
20.1%
Cholesterol:0mg
0%
Sodium:851.93mg
37.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.74g
19.48%
Vitamin K:231.82µg
220.78%
Manganese:1.1mg
55.25%
Fiber:11.3g
45.19%
Magnesium:159.92mg
39.98%
Copper:0.77mg
38.62%
Vitamin A:1869.62IU
37.39%
Vitamin C:26.32mg
31.9%
Vitamin E:4.07mg
27.14%
Phosphorus:256.36mg
25.64%
Vitamin B3:4.42mg
22.12%
Potassium:678.88mg
19.4%
Vitamin B2:0.31mg
18.39%
Vitamin B6:0.34mg
17.25%
Folate:68.85µg
17.21%
Iron:3.02mg
16.78%
Zinc:1.8mg
12.03%
Vitamin B5:1.15mg
11.53%
Selenium:7.02µg
10.02%
Vitamin B1:0.13mg
8.78%
Calcium:71.22mg
7.12%
Source:My Recipes