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Buckwheat, kale and apple salad
heartfoundation.org.au|Helpline 13 11 12

Buckwheat, kale and apple salad

25 minutes (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. 

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