Smoked salmon, buckwheat with roasted beets and carrots salad
Smoked salmon, roasted roots, and hearty, nutty buckwheat. You need a spoon to enjoy this salad.
This hot Smoked Salmon salad tastes incredible and comes together with just a handful of simple, seasonal ingredients. The roasted rainbow carrots and golden beets bring sweetness and color, the smoked salmon adds richness, and that lovely flaky texture.
Topped with a lemony dill yogurt sauce, toasted pumpkin seeds, and tangy feta, this salad offers nourishment and flavor.
Why you will love this recipe
It’s bursting with flavor and textures – roasted veggies, flaky, tender smoked salmon, fresh herbs, and crunchy seeds make every bite a little celebration.
Polish – inspired – earthy buckwheat and dill are traditional staples, but the combo with smoked salmon and lemony yogurt sauce makes it feel totally modern.
Simple and satisfying – with roasted veggies, tender, flaky salmon, and tangy sauce, this salad is flavorful and easy to make.
Ingredients, Variations and Substitutions
Hot smoked salmon – tender, flaky, and smoky fish that adds richness and a little saltiness to the salad. Look for a high-quality hot-smoked salmon that’s firm and flavorful. No salmon? No problem. You could swap in smoked trout or leftover baked salmon.
Golden beets add an earthy sweetness and beautiful color. If you can’t find golden beets, red beets work too (just keep in mind they’ll stain the rest of the salad pink).
Rainbow carrots make this salad pop, both in color and flavor. If you only have regular orange carrots, that’s totally fine! Parsnips, sweet potatoes, or even butternut squash could work here, too.
Buckwheat groats (kasha) give the salad a hearty base with a nutty flavor and just the right chew. It also makes the salad naturally gluten-free. I toast mine briefly in a dry pan before cooking. No buckwheat? Try brown rice, farro, quinoa, or pearl barley.
Greek yogurt with lemon and dill becomes a tangy, herby dressing that pulls everything together. It’s rich but not heavy, and it pairs so well with both roasted root vegetables and smoked fish. You could use sour cream, skyr, or crème fraîche.
Feta cheese adds a salty, creamy element that balances the sweet veg and smoky salmon. If you don’t like feta, try goat cheese, Polish bryndza, or a few dollops of ricotta for a softer option.
Toasted pumpkin seeds add crunch and a toasty flavor. You could substitute toasted walnuts, sunflower seeds, or pretzel crumbs for something different.
Equipment you will need
- saucepan
- baking sheet
- small mixing bowl
- large mixing bowl
- vegetable peeler
- knife and cutting board
Top Tips
Toast your buckwheat first – even if it’s pre-toasted (aka kasha), giving it a quick dry toast in the pan boosts its nutty flavor and keeps it from going mushy when cooked.
Don’t crowd the veggies on the roasting tray – roasted carrots and beets need room to caramelize. If they’re too snug, they’ll steam instead.
Cool the buckwheat slightly before tossing – tossing it while piping hot can wilt your greens and make the salad a bit too soft.
Flake the smoked salmon gently – you want nice, bite-sized pieces.
Serve at room temperature – this salad shines when it’s not too cold. Let it sit out for 10–15 minutes before serving to let the flavors come alive.
Step-by-step instructions
- Preheat your oven to 425°F (220°C).
- Wash, peel, and dice the golden beets. Slice rainbow carrots on a diagonal or into half-moons (whatever feels more salad-friendly).
- Transfer the veggies into a large mixing bowl and toss them with olive oil, salt, and pepper.
- Transfer the coated veggies into a baking sheet and roast for about 25–30 minutes, flipping halfway. Set aside to cool slightly.
- Rinse 1 cup of buckwheat groats under cool water. Optional but recommended: dry-toast them in a saucepan over medium heat for 3–4 minutes until fragrant.
- Add 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 10–12 minutes. Remove from heat and let it steam (lid on) for another 5 minutes, then fluff with a fork. Let cool slightly.
- In a small bowl, whisk together the sauce ingredients.
- Flake the hot-smoked salmon. Use your hands or a fork to break the salmon into bite-sized pieces gently. Set aside.
- In a large bowl or on a serving platter, add the cooked buckwheat and top with roasted carrots and beets. Nestle in the smoked salmon.
- Spoon or drizzle the lemon-dill sauce over the top.
- Garnish with extra fresh dill, lemon zest, or a small handful of baby greens.
- This salad is best served at room temperature. You can also chill it and bring it out 10–15 minutes before serving to let the flavors shine.
The best way to enjoy this salad
As a light lunch or dinner – with hearty buckwheat, roasted root veggies, and protein-rich smoked salmon, this salad is satisfying on its own.
Meal prep for the week – everything holds up beautifully in the fridge, making it a perfect make-ahead lunch. Just store the sauce separately and drizzle before serving.
Topped with a poached egg – top it with a runny poached egg for a cozy breakfast-for-dinner vibe.
Other healthy salads you may like:
Storage instructions, reheating
Salad (without sauce):
Store the roasted vegetables, buckwheat, and smoked salmon in an airtight container in the fridge for up to 3 days.
Sauce:
Keep the lemon-dill yogurt sauce in a separate small jar in the fridge. It’ll stay fresh for 3–4 days. Give it a quick stir before serving.
Tip:
If using feta or toasted pumpkin seeds, store them separately and sprinkle them on just before serving to keep everything crisp and vibrant.
Smoked salmon, buckwheat with roasted beets and carrots salad
Equipment
- baking sheet
- parchment paper
- mixing bowls
- measuring cups and spoons
- skillet
- vegetable peeler
- Sharp knife, cutting board
Ingredients
For the salad
- 1 cup toasted buckwheat groats
- 4-5 rainbow carrots half moons
- 2-3 golden beets peeled and cut into wedges or half moons
- 2 tablespoons olive oil for roasting
- salt and pepper to taste
- 1-2 handfuls spinach or beet greens chopped (lightly wilted or raw)
- 4 oz hot smoked salmon flaked
- 2 tablespoons roasted pumpkin seeds
- ¼ cup feta cheese
- 2 tablespoons chopped fresh dill
- 2 green onions or chives finely sliced
For the dressing
- 1/2 cup full-fat plain yogurt
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 1 teaspoon olive oil
- 1 tablespoon finely chopped fresh dill
- Salt and pepper to taste
Instructions
- Preheat your oven to 425°F (220°C).
- Wash, peel, and dice the golden beets. Slice rainbow carrots on a diagonal or into half-moons (whatever feels more salad-friendly).
- Transfer the veggies into a large mixing bowl and toss them with olive oil, salt, and pepper.
- Transfer the coated veggies into a baking sheet and roast for about 25–30 minutes, flipping halfway. Set aside to cool slightly.
- Rinse 1 cup of buckwheat groats under cool water. Optional but recommended: dry-toast them in a saucepan over medium heat for 3–4 minutes until fragrant.
- Add 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 10–12 minutes. Remove from heat and let it steam (lid on) for another 5 minutes, then fluff with a fork. Let cool slightly.
- In a small bowl, whisk together the sauce ingredients.
- Flake the hot-smoked salmon. Use your hands or a fork to gently break the salmon into bite-sized pieces. Set aside.
- In a large bowl or on a serving platter, add the cooked buckwheat and top with roasted carrots and beets. Nestle in the smoked salmon.
- Spoon or drizzle the lemon-dill sauce over the top
- Garnish with extra fresh dill, lemon zest, or a small handful of baby greens.
- This salad is best served at room temperature. You can also chill it and bring it out 10–15 minutes before serving to let the flavors shine.
Notes
Nutrition
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Conclusion
No fuss, just flavor.
This Polish-inspired grain salad blends smoky salmon, tangy dill sauce, and sweet roasted veggies into one hearty, satisfying bowl.
Whether you’re making it for a cozy lunch or light dinner, this Salmon Salad is easy to customize. Swap in the grains, play with the cheese, or try a different protein, just don’t skip that creamy dill sauce (trust me on that one).
FAQ
Can I freeze this salad?
Not recommended. The roasted veggies and dill sauce don’t hold up well in the freezer. The texture changes too much, and nobody wants sad, mushy carrots.
What other grains can I use instead of buckwheat?
This salad works beautifully with cooked farro, wild rice, quinoa, or even pearl couscous. Just pick something hearty enough to stand up to the smoked salmon and roasted vegetables.
What seeds or nuts work best here?
Pumpkin seeds (pepitas) add a great crunch and toasty flavor, especially if you roast them. Walnuts, hazelnuts, or sunflower seeds also work well. Toast them lightly for the best flavor.
I don’t like feta. What other cheese can I use?
No worries. There are plenty of cheese options suitable for substituting feta. You can use blue cheese, grated or shaved parmesan, or ricotta salata for a different spin.
What can I use instead of hot smoked salmon?
Smoked trout, leftover baked salmon, or gravlax would work well. You can also use canned fish. For a vegetarian version, try roasted chickpeas, grilled halloumi, or marinated tofu.
Is this salad gluten-free?
It is! Buckwheat is naturally gluten-free, despite its name. Just make sure your other ingredients (like crème fraîche and smoked salmon) are certified gluten-free if needed.
Can I use red beets instead of golden beets?
Absolutely, just keep in mind that red beets will stain the rest of the salad pink. If that doesn’t bother you, go for it. The flavor will still be sweet and earthy.
Can I serve this salad warm or cold?
Both! It’s delicious warm, straight after roasting and assembling, but also lovely chilled the next day. If serving cold, let it come to room temp for 10–15 minutes to bring out the flavors.
