Vegan Buckwheat, Red Pepper, Tomato Salad

Buckwheat dish

Buckwheat is such a brilliant nutritious food and the groats absorb any flavours making it a versatile ingredient. I used to eat couscous with most meals, and it was my ‘go to’ entertaining dish, but it contains gluten. Luckily I have since been using buckwheat, which is gluten free. Buckwheat groats are wholesome and healthy; they are very high in dietary fibre, protein, copper and magnesium. Unfortunately, it is medium FODMAP so don’t go overboard on how much you eat of it per day.

Most of my salads tend to be leftover ones using whatever vegetables I have lurking in the fridge or herbs that are left wilting. This particular salad came from using leftovers, but it has since been a staple ‘go to’ salad and side dish.

Buckwheat with salad

Vegan Buckwheat, Red Pepper, Tomato Salad

Prep Time: 5 minutes

Cook Time: 20 minutes

Serving Size: 2 people


  • ½ cup buckwheat groats
  • 1 ½ cups water
  • ½ tsp salt
  • ¼ tsp turmeric
  • ½ tsp dried thyme
  • 1 ½ tsp paprika
  • 1 red pepper diced
  • 1 cup cherry tomatoes
  • ½ cup chopped coriander
  • * I use a dry cup measurer for all my measuring (liquid and dry)


  1. Add the buckwheat, water, salt, turmeric, thyme and paprika to a pot and simmer for 10-15 minutes with the lid on until the water has absorbed and the groats are cooked. Keep your eye on the pot as once the water is absorbed the groats will burn and stick to your pan.
  2. While the groats are cooking dice the peppers into small cubes (around 1-2cm squared) add the peppers and a drizzle of oil to the pan and cook on medium heat for 4 minutes. Keep stirring so you do not burn the peppers.
  3. While the peppers are cooking finely cut the tomatoes and add to the pan and cook for a further 4 minutes.
  4. While the peppers and tomatoes are cooking finely chop the coriander.
  5. By now the groats, peppers and tomatoes should be cooked, mix all the ingredients together in a bowl.
  6. Serve hot, warm or cold

Serving ideas:
* As a salad mixed in with spinach/greens serves 2 people.
* As a side with fish or other vegetable dish could serve 2-4 people.
* It is delicious as a side dish with some of my middle eastern dishes like the Falafels and Aubergine Dip.
* With a poached egg or a spirulina omelet and salad.

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