Name: Winter Buckwheat and Beans Salad
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 1 cup cooked buckwheat; 1 Tbsp olive oil; 1 shallot, finely chopped; 1 garlic clove, minced; ½ tsp ground cumin; ½ tsp smoked paprika; ½ tsp ground black pepper; ½ tsp salt (or to taste); 1 small grilled or roasted red pepper (from a jar is fine), chopped; Juice of 1 lime; 2 baby beetroots, marinated in balsamic vinegar (or other flavour); ½ tin black beans, drained and rinsed; 1 cup chopped kale

Winter Buckwheat and Beans Salad

14 Jan 2026

by Wholeness

Prep Time

5 minutes

Cook Time

15 minutes

Total Time

20 minutes

Background

This winter buckwheat and beans salad is a hearty, nourishing and colourful dish that’s perfect for the colder months. Naturally vegan and gluten-free, it’s rich in plant-based protein, fibre and slow-release carbohydrates, making it ideal for Veganuary, meal prep, or a wholesome lunch or supper.
Buckwheat is a nutritional powerhouse, providing magnesium, manganese and plant protein, all of which support bone health, energy levels and muscle function, while beans and kale add iron, zinc and immune-boosting antioxidants. The combination of warming spices, earthy beetroot and fresh lime juice makes this salad both comforting and refreshing — a perfect balance for winter eating.
Serve it on its own, as part of a festive spread, or alongside roasted vegetables or plant-based proteins.

Ingredients

1 cup cooked buckwheat
1 Tbsp olive oil
1 shallot, finely chopped
1 garlic clove, minced
½ tsp ground cumin
½ tsp smoked paprika
½ tsp ground black pepper
½ tsp salt (or to taste)
1 small grilled or roasted red pepper (from a jar is fine), chopped
Juice of 1 lime
2 baby beetroots, marinated in balsamic vinegar (or other flavour)
½ tin black beans, drained and rinsed
1 cup chopped kale

Instructions

ook the buckwheat according to the packet instructions, then allow it to cool slightly.
Finely chop the shallot and mince the garlic. Add both to the cooked buckwheat.
Add the olive oil, cumin, smoked paprika, black pepper and salt. Mix well to combine.
Chop the grilled red pepper and stir it into the salad.
Cut the beetroot into small wedges and add to the bowl.
Add the lime juice and black beans, mix well, then leave to rest for a few minutes to allow the flavours to develop.
Steam the kale for about 5 minutes over boiling water, or blanch briefly until just tender.
Rinse the kale under cold water, drain well, then fold into the salad.
Serve at room temperature.

https://cooktogether.com/recipe-items/winter-buckwheat-and-beans-salad/

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