Mediterranean Buckwheat Salad

Mediterranean Buckwheat Salad

This Mediterranean Buckwheat Salad is a tasty twist on Mediterranean-style salads. The addition of buckwheat groats adds a subtle nutty and earthy notes.

Jump to Recipe
Mediterranean Buckwheat Salad

Hello everyone – happy [almost] weekend. Even though it’s a super short week for me (Just 3 working days), I am so ready for the weekend. What’s wrong with me? lol

Salad Ideas

Anyway, if you have followed my blog for a while, you probably know I am a salad guy. I have not been sharing many salads this year yet, but a salad guy is back! Also, you can check these ideas I’ve posted over the last couple of months:

Pomegranate Bracelet Salad

Brussels Sprout Slaw

Roasted Grape Salad

Andrew and I eat salads as the main course perhaps up to 70% of all meals (I am talking only about real food. Ice cream and other desserts are not included. Otherwise the stats would have ben drastically different haha.) So in our case, it’s important for a salad to be both filling and delicious. It could be the addition of protein, grains, healthy fats, or even as simply as bread non side (Which if of course, a less healthy alternative, but who cares!)

Mediterranean Buckwheat Salad

That being said, this Mediterranean Buckwheat Salad perfectly fits the bill. If you are not too familiar with buckwheat, you should definitely change this. It’s super healthy and tasty – kind of nutty and earthy. Indeed, buckwheat groats are not the grain but grain-like seeds. Quite confusing and doesn’t really make much sense, in my book. On the other hand, there are many confusing things and terminology relating to agriculture. Like tomatoes and watermelons as a berry. So let’s just deal with that.

I actually made it last spring, and the pictures have been sitting in the folder with unpublished material. It would have been shame keep hiding it from you. Besides, you don’t get to see Daisy that often this year because she lost interest in being my model. Well, perhaps the reason is that I haven’t used prosciutto forever! :)

Ingredients and Possible Substitutions and Additions

Besides buckwheat, the salad is packed with other delicious things traditionally associated with the Mediterranean cuisine. Tomatoes, cucumbers, peppers, red onions, olives, and feta. The dressing is super easy, just a little drizzle of olive oil and balsamic vinegar. Lemon juice would work, too.

Possible addition and substitutions can include sun-dried tomatoes, grilled vegetables (In place of fresh), eggplant, zucchinis, goat’s cheese, etc. You can use quinoa, bulgur, or couscous instead of buckwheat – simply adjust the cooking time. The final result might not be the same as suggested in this recipe, but that still will be a Mediterranean-inspired salad.

I hope you like this Mediterranean Buckwheat Salad, and you will try it soon. If you make it, let me know in this post or send me an Instagram message or share you photos adding the hashtag #havocinthekitchen.


Mediterranean Buckwheat Salad
Mediterranean Buckwheat Salad

Mediterranean Buckwheat Salad

Recipe by Ben | HavocinthekitchenCourse: Salads, MainCuisine: Mediterranean


Prep time


Cooking time



This Mediterranean Buckwheat Salad is a tasty twist on Mediterranean-style salads. The addition of buckwheat groats adds a subtle nutty undertone and plenty of health benefits. Enough for 4 servings as the main dish or 6-8 as a side.


  • 1/2 cup buckwheat groats

  • about 1 and 1/3 cup water

  • 1/2 small red onion, thinly sliced

  • 1 cup cherry tomatoes or 2-3 regular tomatoes, cubed

  • 1/2 medium cucumber, sliced (about 1 cup sliced)

  • 1/2 pitted olives, preferable Kalamata or mixed

  • 1 bell pepper, seeds and sliced (You can use different colours)

  • 1/2 cup shredded lettuce (optional)

  • 1 tbsp. fresh oregano

  • a pinch of ground pepper

  • 1/2 cup crumbled feta

  • about 1/4 cup of extra virgin olive oil

  • about 1/2 tsp. salt

  • 2-4 tbsp. good quality balsamic vinegar (or 1-2 tbsp. lemon juice)


  • In a saucepan, bring buckwheat and water with a pinch of salt to a boil. Turn heat to low, cover, and simmer, stirring occasionally, until ready. Depending on the brand, the cooking time might vary from 12 to 20 minutes (Sometimes buckwheat is “precooked” before drying and packaging, so it will be ready faster.) And I always prefer to cook it one minute or so less, to have it al dente.
  • Remove from heat and drain, using a mash sieve, to get rid of whatever liquid is left. Fluff with a fork and allow to cool.
  • In a large bowl combine all vegetables and fresh oregano (If using) with the buckwheat.
  • In a small bowl combine the olive oil, vinegar, salt, and pepper – just to incorporate. Pour dressing on the salad and toss to combine.
  • Serve sprinkled with the feta and some extra oregano. Enjoy!

22 thoughts on “Mediterranean Buckwheat Salad

  1. Shannon says:

    Ben this salad looks so fresh and delicious! Absolutely perfect for spring. I’ve never cooked with buckwheat before. You’re inspiring me to start!

  2. Tasia ~ two sugar bugs says:

    I’m a salad girl myself, especially as the weather pretends to warm up here in the PNW. The mediterranean flavors are some of my favorites for salads and pairing them with buckwheat is so delicious! And I only work out of the house two days a week and I’m always ready for the weekend too.😉
    Tasia ~ two sugar bugs recently posted…Birthday Cake Protein BarsMy Profile

  3. Neil says:

    I love a good salad Ben. Lynne and I are big salad fans too and especially if they are made with grains. I’ve not got a buckwheat salad recipe myself as I normally use couscous or similar so thanks for this. It looks delicious!
    Neil recently posted…Baby Spinach Salad And PrawnsMy Profile

  4. Jeff the Chef says:

    I am also a salad guy! I love green salads but sometimes I get tired of them and want something different. I especially love salads that have interesting kinds of carbs in them like buckwheat. This sounds Excellent.

  5. Eva Taylor says:

    Totally loving all the flavours and textures in this salad. Buckwheat is not a staple in our kitchen, but I do love to try new things. I’ve had buckwheat crêpes but not groats, definitely will have to change that. Years ago, my cousin came for a 6-week visit from Hungary and he liked going to malls to look around so we nick-named him Mall King, Salad King sounds more dignified.

  6. David @ Spiced says:

    I was excited to see Daisy make an appearance again, but then I realized this is one from the archives. Come back, Daisy! :-) In all seriousness, though, this salad does sound delicious. You are definitely the Salad King, and your salads always sound delicious. This is a great one for a warm(ish) spring day!
    David @ Spiced recently posted…Muffaletta Grilled CheeseMy Profile

Leave a Reply

Your email address will not be published.

CommentLuv badge