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Introduction
Buckwheat, despite its name, isn't related to wheat at all – it's actually a seed that's been cultivated for thousands of years. Originating in Southeast Asia, this pseudocereal has been a staple in cuisines across Eastern Europe and Asia for centuries. In Russia, buckwheat is revered as a symbol of longevity and well-being. Our modern twist on this ancient grain pairs it with watercress, known for its high nutrient density, and a bright orange vinaigrette that adds a sunny, Mediterranean flair. This salad is a testament to how global influences can come together to create a dish that's both nourishing and delightful to the palate.
Ingredients
• 1 cup (170g) raw buckwheat groats, rinsed and drained
• 4 cups (120g) fresh watercress, tough stems removed
• 1 medium orange, peeled and segmented
• 1/4 cup (35g) raw pumpkin seeds
• 1/4 cup (40g) dried cranberries
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons freshly squeezed orange juice
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 small shallot, finely minced (about 2 tablespoons)
• 1/4 teaspoon sea salt
• 1/8 teaspoon freshly ground black pepper
• 2 tablespoons fresh mint leaves, roughly chopped
Step 1:
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed buckwheat groats, reduce heat to low, cover, and simmer for 15-20 minutes or until tender. Drain any excess water and let cool.
Step 2:
While the buckwheat is cooking, toast the pumpkin seeds in a dry skillet over medium heat for 2-3 minutes, stirring frequently, until lightly golden. Set aside to cool.
Step 3:
In a small bowl, whisk together the olive oil, orange juice, apple cider vinegar, Dijon mustard, minced shallot, salt, and pepper to make the dressing.
Step 4:
In a large mixing bowl, combine the cooled buckwheat, watercress, orange segments, toasted pumpkin seeds, and dried cranberries.
Step 5:
Pour the dressing over the salad and toss gently to combine. Sprinkle with chopped mint leaves before serving.
Q: Can I make this salad ahead of time?
A: You can prepare the components ahead of time, but it's best to assemble just before serving to keep the watercress crisp.
Q: Is buckwheat gluten-free?
A: While buckwheat is naturally gluten-free, always check labels to ensure it's not processed in a facility with gluten-containing grains.
Q: Can I substitute the watercress?
A: Yes, you can use arugula or baby spinach as alternatives to watercress.
• For a gluten-free option, ensure your buckwheat groats are certified gluten-free.
• You can substitute baby spinach or arugula for watercress if unavailable.
• Toast the pumpkin seeds in a dry skillet for 2-3 minutes for extra crunch and flavor.
• For a vegan option, use maple syrup instead of honey in the dressing.
• Fresh pomegranate seeds can be used instead of dried cranberries for a seasonal twist.
Divide the salad among 4 plates and serve immediately. For best flavor and texture, serve at room temperature.
Store leftovers in an airtight container in the refrigerator for up to 2 days. The watercress may wilt slightly, but the salad will still be delicious.
Start cooking the buckwheat first, then prepare the other ingredients and dressing while it cooks and cools.
- Don't overcook the buckwheat; it should be tender but still have a slight bite to it.
- Taste and adjust the seasoning of the dressing before adding it to the salad.
- For extra flavor, zest the orange before juicing and add the zest to the dressing.
For a heartier meal, add grilled chicken or roasted chickpeas. For a vegan version, substitute maple syrup for honey in the dressing.
Pair with a crisp white wine like Sauvignon Blanc or a light herbal iced tea.
This salad is best in late spring through early fall when fresh watercress is readily available.
This recipe contains tree nuts (pumpkin seeds) and mustard. It may contain gluten depending on the source of buckwheat. Always check ingredient labels for potential allergens.
