Description
Buckwheat Tabbouleh with Cherry Tomatoes & Mint is a modern, gluten‑free reinterpretation of a traditional Middle Eastern classic: tabbouleh. Instead of using bulgur wheat, this recipe uses buckwheat groats, which are naturally gluten‑free, to achieve a nutty, slightly chewy base. It brings together vibrant ingredients—juicy cherry tomatoes, crisp cucumber, aromatic fresh mint, and parsley—tossed in a bright lemon‑olive oil dressing. The result is a light, refreshing, and full‑flavored salad. Perfect for summer, mezze spreads, or anytime you want something healthy, crisp, and satisfying.
Ingredients
- ¾ cup buckwheat groats
- 1½ cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- ½ red onion or 2 spring onions, finely chopped
- 1 bunch fresh parsley, finely chopped
- ¼ cup fresh mint leaves, chopped
- Zest and juice of 1 lemon
- 3 tbsp extra virgin olive oil
- Salt and black pepper to taste
- Optional: ¼ tsp ground cumin or sumac for depth
Instructions
- Cook the Buckwheat
- Rinse buckwheat thoroughly.
- Bring water to a boil, add buckwheat, reduce heat, and simmer uncovered for 10 minutes until tender.
- Drain excess water and fluff with a fork. Let cool completely.
- Prep the Veggies & Herbs
- Halve cherry tomatoes, dice cucumber, chop onion, parsley, and mint.
- Combine all in a large bowl.
- Make the Dressing
- Whisk lemon juice, zest, olive oil, salt, pepper, and optional spices.
- Assemble the Salad
- Add cooled buckwheat to the veggie bowl.
- Pour dressing over and toss gently to combine.
- Chill for 30 minutes to let flavors meld.
- Serve
- Garnish with extra mint or lemon zest.
- Serve chilled or at room temperature.
Notes
This buckwheat tabbouleh is fresh, light, and packed with vibrant flavors from cherry tomatoes, mint, and lemon. It’s perfect as a side salad, a healthy lunch, or a refreshing addition to any meal. Serve chilled and drizzle with extra olive oil for an extra burst of flavor.
- Prep Time: 15 minutes
- Cook Time: 10 minutes (for cooking buckwheat)
- Category: Salad / Side Dish
- Method: Boiling / Mixing
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 4g
- Sodium: 150mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 5g
- Protein: 6g
- Cholesterol: None
Keywords: Gluten-Free Tabbouleh, Buckwheat Tabbouleh Salad, Summer Tabbouleh Salad