I am
Show me:
Show me:
Buckwheat, kale and apple salad
heartfoundation.org.au|Helpline 13 11 12

Buckwheat, kale and apple salad

25 minutes (preparation 25 minutes)
Serves 6 (as a side)
  • 1 cup buckwheat  
  • 2 carrots, peeled, grated 
  • 2 Lebanese cucumbers, halved, deseeded, chopped 
  • 1 yellow capsicum, cut into thin strips 
  • 1 red onion, halved, thinly sliced  
  • 1 red apple, cut into matchsticks 
  • 100g chopped kale leaves 
  • 1 cup fresh mint leaves 
  • ½ cup pecans, toasted, roughly chopped 

Dressing 

  • 1/3 cup olive oil 
  • 2 tablespoons apple cider vinegar  
  • 2 teaspoons honey  
  • 2 teaspoons curry powder 
  1. Bring 1½ cups water to the boil in a medium saucepan. Add buckwheat and reduce heat. Simmer, covered for about 10 minutes or until liquid is absorbed. Stand, covered 10 minutes.  
  2. Spread buckwheat over a large plate to cool.  
  3. Transfer buckwheat to a large bowl. Add carrot, cucumber, capsicum, onion, apple, kale, mint and pecans. 
  4. To make dressing, whisk all ingredients in a small jug. Add to salad and toss well.  \

Tips

  • For a delicious nutty flavour, stir raw buckwheat in a dry frying pan over a medium-high heat for 5-8 minutes or until it smells toasted and is lightly browned. Cool, then continue with step 1. 
  • Replace kale with baby spinach leaves, if preferred. 
  • To toast pecans, spread over an oven tray and cook in an 180C oven for 5 to 7 minutes until fragrant and a darker shade of brown. 

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Support and resources for health care professionals

Support and resources for health care professionals

Support and resources for health care professionals

Our range of clinical and patient support resources are available for you to use in your daily practice....

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join the Heart Foundation community. Together, we can make a real difference for Australian hearts. ...

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...

Support us and help save Australian hearts

Support us and help save Australian hearts

Support us and help save Australian hearts

Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

Help Keep families together this Christmas

Help Keep families together this Christmas

Help Keep families together this Christmas

Together, we can make heart disease history. Donate today to help fund ground-breaking heart research and keep families together this Christmas. ...

Atrial Fibrillation (AF) clinical resources

Atrial Fibrillation (AF) clinical resources

Resources and clinical information for health professionals...

Our research stories

Our research stories

Our research stories

We fund amazing researchers who have important stories to tell...

The Heart Foundation Research Program

The Heart Foundation Research Program

The Heart Foundation Research Program

We are Australia’s biggest non-government funder of world-class research into heart health. Learn more about our high impact research. ...

National tobacco strategy

National tobacco strategy

Frameworks supporting tobacco control in Australia ...

Nutrition after a heart attack

Nutrition after a heart attack

Nutrition after a heart attack

Discover key information on heart-healthy eating and drinking....

Donate Monthly | Become a Regular Donor

Donate Monthly | Become a Regular Donor

Donate Monthly | Become a Regular Donor

Join the fight against heart disease....

Our programs and initiatives

Our programs and initiatives

Our programs and initiatives

The Heart Foundation delivers innovative, evidence-based programs and initiatives to support and prevent heart disease in Australia...

Heart health information in your language

Heart health information in your language

A selection of heart health information brochures in a range languages...

Support after a heart attack

Support after a heart attack

Support after a heart attack

Many different thoughts may go through your head after a heart attack and you may be presented with complicated medical info. Know where to get support. ...

What is heart valve disease?

What is heart valve disease?

What is heart valve disease?

Heart valve disease means that your heart valve or valves don't open or close properly....

Sit less, move more

Sit less, move more

Sit less, move more

You may be surprised to know that on average, adults sit for nine hours a day....

When The Heart Gets Heavy: Emotional Wellbeing and Heart Conditions

When The Heart Gets Heavy: Emotional Wellbeing and Heart Conditions

Emotional wellbeing is like having a garden, sometimes it grows green on its own, other times it needs watering, cutting back or fertilising....

Workplace giving for employees

Workplace giving for employees

Workplace giving for employees

Your employer’s workplace giving program makes it easy to setup regular, tax-deductible donations from your pre-tax income. ...

Leaving a gift in your Will: A lasting legacy

Leaving a gift in your Will: A lasting legacy

Leaving a gift in your Will: A lasting legacy

One of the most powerful ways to help support a future without heart disease is to include a gift to the Heart Foundation in your Will...

Staying active for better heart health

Staying active for better heart health

Staying active for better heart health

Moving more every day is one of the best habits you can have....

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Media Release - 30 June 2020 ...

General Practitioner Survey 2020

General Practitioner Survey 2020

This survey has been designed to collect feedback from general practitioners about their awareness and use of Heart Foundation materials....

Our corporate partners

Our corporate partners

Our corporate partners

We value the support of all of our corporate partners....

Key Statistics: Cardiovascular Disease

Key Statistics: Cardiovascular Disease

Key data and statistics about CVD....

Heart procedures and devices

Heart procedures and devices

Heart procedures and devices

If you have a heart condition, your doctor may recommend treatment or procedures...

Register your cardiac service with the Heart Foundation

Register your cardiac service with the Heart Foundation

This cardiac services directory presents information on cardiac rehab programs offered across Australia....