Buckwheat with Roasted Mushrooms and Chickpeas Salad
Hearty, herby, and packed with flavor – this Buckwheat with Roasted Mushrooms and Chickpeas Salad is the perfect quick and satisfying meal! It will keep you full and energized until dinner.
Ideal for a cozy lunch, a satisfying side, or as a meal prep. The nutty buckwheat, umami-rich mushrooms, creamy feta, and a bright dill dressing come together beautifully. Each bite is a delicious mix of textures and flavors.
Buckwheat is a true nutritional powerhouse – naturally gluten-free, packed with plant-based protein, and rich in dietary fiber. With its heart-healthy antioxidants, essential minerals, and amino acids, this seed offers nourishment and delicious nutty flavor.
This salad is excellent during colder months, but you can enjoy it year-round.
Why you will love this Buckwheat Salad
Packed with flavor – nutty buckwheat, meaty roasted mushrooms, tender chickpeas, and fresh dill bring flavor and textures, while the tangy dressing ties everything together.
Nutrient-dense – loaded with plant-based protein from buckwheat, mushrooms, and chickpeas, plus fiber and antioxidants.
Ingredients, Variations and Substitutions
Buckwheat – lightly roasted brings a toasty, nutty flavor to this salad. Looking for a swap? Quinoa or farro would work well, but they’ll bring a different texture.
Mushrooms add rich umami flavor, making them the perfect contrast to the nutty kasha. Cremini mushrooms are great for their meaty texture, but shiitake or even portobello slices will work. If you prefer a milder taste, button mushrooms work just as well. Want to make this salad heartier? Roasted eggplant or zucchini could step in as a flavorful alternative.
Chickpeas bring a creamy, slightly nutty contrast to the mix, making the salad more filling and protein-packed. Roasting them adds a crisp texture, but if you prefer a softer bite, simply toss them in as they are. If chickpeas aren’t your thing, white beans or even lentils can provide a similar heartiness without changing the overall flavor too much.
Feta cheese, creamy and salty, pairs great with chewy kasha and tender chickpeas. If you want something milder, goat cheese works beautifully. For a dairy-free alternative use crumbled almond feta. For a more subtle brininess, small cubes of halloumi (pan-seared for extra texture) can be an amazing swap.
Pumpkin Seeds lightly roasted, add crunch and a boost of plant-based protein. Sunflower seeds offer a similar texture, while chopped toasted walnuts or almonds would bring more richness. If you love a bit of saltiness, try swapping in crushed pistachios.
Red Onion gives the salad a crisp bite and a little sharpness to balance. If raw onions feel too strong, soak them in cold water for 10 minutes to mellow them. Shallots can be a milder alternative, or for a sweeter touch, swap in roasted onions.
Dill adds a bright, fresh contrast to the nutty and umami-packed elements of this salad. If you’re not a dill fan, parsley offers a fresh, slightly peppery swap, while chives bring a mild oniony note. Want a more unexpected twist? Try a little tarragon for a hint of anise.
Olive Oil makes the dressing smooth and rich. Avocado oil works as a neutral substitute, while walnut oil could add a slightly nutty undertone.
Lemon Juice brightens up the salad and balances the deeper flavors. If you don’t have lemons, apple cider vinegar, white or red wine vinegar works well. A splash of balsamic vinegar could create a slightly sweeter contrast.
Dijon Mustard brings a gentle tang and a bit of creaminess to the dressing, helping it emulsify. Stone-ground mustard will work as well, or for a milder option, a touch of whole grain mustard adds texture without too much bite.
Honey – a little honey softens the acidity and rounds out the flavors. Maple syrup is a great vegan alternative, or you can skip it entirely for a sharper dressing.
Salt & Black Pepper, a little seasoning enhances everything. Use fine sea salt for an even distribution or flaky salt for a little crunch. Freshly cracked black pepper is great and if you want a hint of heat, add a pinch of red pepper flakes.
What Is Buckwheat?
Despite its name, buckwheat is not related to wheat. It’s actually is a gluten-free pseudo-grain (a seed that behaves like a grain). It has been a staple in Eastern European, Russian, and Asian cuisines for centuries and is commonly used in dishes like kasha, soba noodles, and blini (buckwheat pancakes).
What Is Kasha?
Kasha is toasted buckwheat groats (whole, hulled seeds of the buckwheat plant). The toasting process gives it a deeper, nuttier flavor and a firmer texture when cooked. In Slavic and Polish cuisine, kasha is often cooked into porridge, served as a side dish, or used in grain-based salads.
Equipment you will need
- medium pot
- frying pan
- baking sheet
- large mixing bowl
- measuring cups and spoons
- small bowl or jar with a lid
- sharp knife and cutting board
- wooden spoon or fork
Top Tips
Toast the Kasha – to really bring out the nutty flavor of the buckwheat. This step boosts its flavor and adds a rich depth to the salad.
Customize the veggies & protein – add other fresh vegetables like roasted carrots, green beans, cherry tomatoes, or kale for more texture. You can also toss in a little protein, like grilled chicken or fish, to turn it into a fuller meal. Dont like feta? Little parmesan cheese pairs beautifully with earthy buckwheat.
Balance the acidity – taste the dressing and adjust the acidity. If it’s too sharp, add a little more honey or maple syrup to round it out. A splash of extra lemon juice or vinegar can balance out any richness if it feels too mellow.
Dress lightly and toss gently – when assembling the salad, dress lightly at first and toss gently to avoid making the kasha too soggy. You can always add more dressing afterward.
Step-by-step instructions
- If your kasha isn’t pre-toasted, dry-toast it in a medium saucepan over medium heat for 2-3 minutes until fragrant.
- Add water or chicken stock and a pinch of salt, bring to a boil over high heat, then reduce to a simmer. You can also use vegetable stock to cook the kasha. Cover and cook for about 10-12 minutes or until the liquid is absorbed.
- Remove from heat, cover, and let it steam for 5 minutes. Fluff with a fork and let it cool slightly.
- Preheat your oven to 400°F (200°C).
- Clean the mushrooms by gently brushing the dirt off using a pastry brush or paper towel.
- Transfer sliced mushrooms and drained chickpeas into a large bowl. Toss with olive, salt, pepper, and smoked paprika. For extra flavor you can also add cumin powder.
- Spread sliced mushrooms and drained chickpeas on a baking sheet lined with parchment paper.
- Roast for 20-25 minutes, stirring once halfway, until the mushrooms are golden and the chickpeas are slightly crisp but tender.
- In a small bowl or jar, whisk together the ingredients for the dressing.
- In a large mixing bowl, combine the cooked kasha, roasted mushrooms, and chickpeas.
- Add thinly sliced red onion and any extra fresh herbs (like more dill or parsley).
- Drizzle the dressing over the salad and toss gently to coat.
- Garnish with toasted pumpkin seeds for crunch.
- Serve warm or at room temperature for the best flavor, or chill for a refreshing make-ahead meal.
Best way to enjoy this Buckwheat Salad
As a main dish – pair it with a slice of crusty bread. If you want extra protein, top it with a soft-boiled egg.
As a side dish – it is a perfect match for grilled or roasted meats like chicken, lamb, or salmon.
- Serve alongside a creamy soup like butternut squash or tomato bisque for a cozy, well-rounded meal.
- Make it part of a spread with hummus, olives, roasted veggies, and pita for a Mediterranean-inspired feast.
For Meal Prep & Leftovers
- This salad holds up really well in the fridge for a few days, making it a great option for meal prep. The flavors meld together, and the kasha soaks up the dressing even more.
- To freshen it up after storing, add an extra squeeze of lemon juice or a handful of fresh greens like arugula before serving.
- If you want to repurpose leftovers, turn it into a wrap by stuffing it into a warm tortilla or pita with a little extra feta and a drizzle of yogurt sauce.
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Storage instructions, reheating
Short-Term Storage (Up to 4 Days)
- Refrigerate: Store the salad in an airtight container in the fridge for up to 4 days.
- Keep it fresh: store the dressing separately and add it just before serving to prevent the kasha from getting too soft.
- Feta & herbs: If making ahead, add feta and fresh dill just before serving to maintain their texture and flavor.
Reheating (If You Prefer It Warm)
- Warm gently in a pan over low heat with a drizzle of olive oil, stirring occasionally.
- You can also reheat in the microwave for 30-45 seconds.
- If the salad seems dry, refresh it with a squeeze of lemon juice or a splash of olive oil.
Freezing (Not Recommended)
- The texture of kasha and roasted mushrooms can become mushy after thawing, and fresh herbs and feta don’t freeze well.
- However, if you want to prep ahead, you can freeze just the cooked kasha and chickpeas in a sealed bag for up to 3 months. Thaw and add the fresh ingredients when ready to serve.
Buckwheat with Roasted Mushrooms and Chickpeas Salad
Equipment
- medium pot
- frying pan
- baking sheet
- large mixing bowl
- small mixing bowl
- parchment paper or foil
- measuring cups and spoons
- Cutting board, Chef's knife
Ingredients
For the salad
- 1 cup buckwheat toasted
- 2 cups water vegetable or chicken broth
- 1 cup chickpeas
- ½ teaspoon salt
- 8 oz mushrooms cremini, shiitake, or button, sliced
- 2 tablespoons olive oil
- ½ teaspoon black pepper
- ½ teaspoon smoked paprika optional, for depth
- ¼ cup pumpkin seeds toasted
- ½ small red onion thinly sliced
- 2 cup feta cheese
- ¼ cup fresh dill chopped
For the Dressing
- ¼ cup olive oil
- 2 tbsp lemon juice or apple cider vinegar
- 1 tbsp Dijon mustard
- 1 tbsp honey or maple syrup
- 2 tbsp finely chopped fresh dill
- Salt & pepper to taste
Instructions
- If your kasha isn’t pre-toasted, dry-toast it in a medium saucepan over medium heat for 2-3 minutes until fragrant.
- Add water or chicken stock and a pinch of salt, bring to a boil over high heat, then reduce to a simmer. You can also use vegetable stock to cook the kasha. Cover and cook for about 10-12 minutes or until the liquid is absorbed.
- Remove from heat, cover, and let it steam for 5 minutes. Fluff with a fork and let it cool slightly.
- Preheat your oven to 400°F (200°C).
- Clean the mushrooms by gently brushing the dirt off using a pastry brush or paper towel.
- Transfer sliced mushrooms and drained chickpeas into a large bowl. Toss with olive, salt, pepper, and smoked paprika. For extra flavor you can also add cumin powder.
- Spread sliced mushrooms and drained chickpeas on a baking sheet lined with parchment paper.
- Roast for 20-25 minutes, stirring once halfway, until the mushrooms are golden and the chickpeas are slightly crisp but tender.
- In a small bowl or jar, whisk together the ingredients for the dressing.
- In a large mixing bowl, combine the cooked kasha, roasted mushrooms, and chickpeas.
- Add thinly sliced red onion and any extra fresh herbs (like more dill or parsley).
- Drizzle the dressing over the salad and toss gently to coat.
- Garnish with toasted pumpkin seeds for crunch.
- Serve warm or at room temperature for the best flavor, or chill for a refreshing make-ahead meal.
Notes
Nutrition
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Conclusion
And there you have it: a delicious, nutritious, and easy-to-make buckwheat salad recipe.
Whether you enjoy it warm or cold, on its own or paired with your favorite protein, this salad is a flavorful way to bring wholesome, feel-good ingredients to the table.
This Buckwheat with Roasted Mushroom and Chickpeas Salad is a comfort food that delivers earthy and fresh flavors.
FAQ
Can I use canned chickpeas?
Yes! Canned chickpeas work perfectly—just rinse and drain them well before adding to the salad. If you have time, roasting them for a few minutes adds extra texture and flavor.
Can I use a different grain instead of kasha?
Absolutely! While toasted kasha (roasted buckwheat) gives a nutty, hearty flavor, you can swap it with quinoa, farro, bulgur, or even brown rice for a different texture.
How can I make this salad vegan?
To make it vegan, simply skip the feta or replace it with a dairy-free alternative. You can also try toasted nuts (like almonds or walnuts) or marinated tofu for extra flavor and richness.
What other proteins can I add?
Chickpeas already add a nice boost of plant-based protein, but if you want more, try grilled chicken, shrimp, salmon, or a poached egg on top for a more filling meal.
