Last Updated on 7 January 2025 by Brisbane Livewell Clinic
Celebrate Spring with this Fresh and vibrant Springtime Buckwheat Pasta Salad.
Have you tried buckwheat pasta yet? Buckwheat is actually a seed, not a grain, and it has an intensely earthy flavour all on its own – one that’s complemented by the rich medley of vegetables and luxe dressing in this recipe.
What Is Buckwheat?
The name buckwheat causes some confusion; this gluten-free seed is unrelated to wheat, although it can be used in place of wheat grains such as bulgur, wheat berries, spelt, and freekeh, using the same cooking method. Although it does cost more, buckwheat is still a comparatively inexpensive source of high-quality protein. The triangular kernels are considered a “pseudocereal,” the category name for seeds from non-grass plants commonly consumed in the same way as grains. Amaranth and quinoa are also pseudocereals.
Unlike wheat pasta, buckwheat pasta releases its carbohydrates slowly, meaning this springtime salad will give you more than enough long-lasting energy to keep you going until your next meal with no need to worry about those post-pasta sugar cravings.
Buckwheat is also a fantastic source of complex carbohydrates and is perfect to include in a regular diet for those with type 2 diabetes. Foods low in GI such as this delicious buckwheat pasta salad, only cause a moderate rise in blood sugar levels which means recipes like this one are a great go-to for type two diabetics.
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Springtime Pasta Salad
FRESH AND VIBRANT BUCKWHEAT PASTA SALAD
- 450 grams Buckwheat spiral pasta (cooked)
- 1 Tbsp Olive oil
- 1 ½ Cup Broccoli florets
- 1 Cup Zucchini (diced)
- ½ Red onion (peeled and diced)
- 1 Cup Red capsicum (seeded and diced)
- 1 Cup Button mushrooms (quartered)
- 1 Cup Cherry tomatoes (cut in half)
- 1/4 Cup Basil (or parsley roughly chopped)
Dressing
- 3 Tbsp White wine vinegar
- 3 Tbsp Lemon juice (freshly squeezed)
- 1 Tbsp Dijon mustard
- 1 tsp Olive oil
- 1 Tbsp Basil (finely chopped)
- 1 Tbsp Parsley (finely chopped)
- 1 Garlic cloves (minced)
- 1 tsp Lemon zest
- Salt and pepper (to taste)
- Prepare pasta according to package directions, drain and rinse under cold running water. Add to a large serving bowl and toss with the olive oil.
- Meanwhile in a saucepan of boiling water, add the broccoli and zucchini, cook until crisp and just tender, approximately 3 – 4 minutes.
- Drain the broccoli and add to pasta along with all remaining salad ingredients.
- To prepare dressing, combine vinegar, lemon juice, mustard, oil, herbs, lemon zest, garlic, salt and pepper in a small mixing bowl.
- Pour dressing over pasta mixture and toss gently until well mixed.
- Cover and place in the fridge to chill for and hour or two before serving.
