So often at holiday feasts, someone will bring a salad that goes untouched as diners pile their plates with turkey, mashed potatoes, and stuffing. This warm, complete-protein salad is a likely candidate to change that—and not only for vegans avoiding Big Bird. The enticing flavors, textures, and health benefits are irresistible.
Warm Kasha Chopped Salad
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Ingredients
- 5 ounces baby arugula, chopped
- 1 1/2 cups diced red bell pepper
- 1 1/2 cups diced yellow or green bell pepper
- 1 1/2 cups diced celery
- 1 1/2 cups finely diced red onion
- 1 bunch scallions, thinly sliced
- 1/3 cup fresh lemon juice
- 1/4 cup unfiltered apple juice
- 1/4 cup walnut or hazelnut oil
- 2 teaspoons Dijon mustard
- 1 1/2 teaspoons sea salt, divided
- 1/2 teaspoon freshly ground black, white, green, and pink peppercorns
- 1 cup buckwheat groats (kasha)
- 1/2 cup toasted pumpkin seeds
Instructions
- Combine chopped arugula, bell peppers, celery, onion, and scallions in a large bowl.
- Whisk lemon juice, apple juice, oil, mustard, ½ teaspoon salt, and pepper in a small bowl until emulsified. Pour over vegetables and toss thoroughly. Set aside.
- Bring about 6 cups water to a boil in a large saucepan and add buckwheat and remaining 1 teaspoon salt. Stir well, adjust heat to maintain a simmer, and cook for about 10 minutes, or until just tender. Drain in a colander or large strainer, and immediately add to vegetables. Toss thoroughly, spread in a serving dish, and garnish with pumpkin seeds. Serve at once.
Recipe Notes
Nutrition Facts
Warm Kasha Chopped Salad
Amount Per Serving
Calories 335
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Saturated Fat 2g
10%
Polyunsaturated Fat 4g
Monounsaturated Fat 9g
Sodium 686mg
29%
Total Carbohydrates 44g
15%
Dietary Fiber 9g
36%
Protein 10g
20%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 335 cal, 15g fat (9g mono, 4g poly, 2g sat), 0mg chol, 10g protein, 44g carb, 9g fiber, 686mg sodium
