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    Home » All-Recipes » Grains

    Black Bean Mango Buckwheat Salad

    Published: Jun 30, 2016 · Modified: Jan 2, 2022 by Margaret · This post may contain affiliate links · This blog generates income via ads · 5 Comments

    This vegan gluten-free black bean mango buckwheat salad recipe makes a great lunch or side dish. The zesty lime dressing is extra tasty!

    Black Bean Mango Buckwheat Salad - this vegan gluten-free recipe makes a great lunch or side dish, the zesty lime dressing makes it extra tasty! | VeggiePrimer.com
    Jump to:
    • Grain Cooking Options
    • Buckwheat
    • Black Bean Mango Buckwheat Salad
    • 📖 Recipe
    • 💬 Comments

    I’m a big fan of grain salads. Grains can be a bit ho-hum on their own, but add a bunch of veggies and it’s a whole new ball game. And speaking of ball games… This black bean mango buckwheat salad travels well, so you can take it out to the ball game! It tastes good at room temperature and you don’t have to worry about wilting. 🙂

    Grain Cooking Options

    I’ve fallen in love with cooking grains in my Instant Pot. Yes, I’ve been a big proponent of rice cookers, but I have to confess the Instant Pot does a better job. (So if you haven’t bought a rice cooker yet, you might want to consider an Instant Pot.) Don’t get me wrong. I still use my rice cooker for things like my rice cooker pasta recipe. But if I had to choose between the two, I’d choose the Instant Pot.

    The recipe below shares the Instant Pot method as well as the stovetop method for cooking buckwheat. I referred to a great article by HealWithFood.org on Cooking Times for 30 Grains for guidance.

    Buckwheat

    I usually make grain salads with rice or quinoa. This is my first time working with buckwheat. I knew it was gluten-free and I knew it was a healthy alternative to rice, but I was amazed by how quickly it cooks! It cooks almost as quickly as quinoa! I see more buckwheat recipes in my future!

    If you don’t have buckwheat on hand, feel free to substitute another grain in this recipe. But be sure to give buckwheat try in the future. It’s wonderful!

    Black Bean Mango Buckwheat Salad

    Black Bean Mango Buckwheat Salad - this vegan gluten-free recipe makes a great lunch or side dish, the zesty lime dressing makes it extra tasty! | VeggiePrimer.com

    This black bean mango buckwheat salad is easy to prepare with simple ingredients that are easy to find. Black beans and buckwheat create a fiber-rich dish that sticks with you. The sweet taste of mango combines nicely with the peppery flavor of arugula and the zesty flair of lime.

    📖 Recipe

    Black Bean Mango Buckwheat Salad - this vegan gluten-free recipe makes a great lunch or side dish, the zesty lime dressing makes it extra tasty! | VeggiePrimer.com
    Print Pin

    Black Bean Mango Buckwheat Salad

    This vegan gluten-free recipe makes a great lunch or side dish.
    Prep Time 10 minutes
    Cook Time 20 minutes
    Total Time 30 minutes
    Servings 6 -8
    Author Veggie Primer

    Ingredients

    • 1 cup buckwheat groats
    • 1 ¾ - 2 cups water
    • 1 mango diced
    • ½ red onion chopped
    • 3 handfuls of baby arugula minced
    • 3 ½ cups cooked black beans or 2 15.5 oz cans, rinsed and drained
    • 1 cucumber diced - peel and seeds removed
    • juice and zest from 2 organic limes
    • 1 Tbsp. maple syrup
    • ½ tsp. ground cumin
    • salt to taste

    Instructions

    Stovetop Buckwheat

    • Place 1 cup buckwheat groats in a fine strainer and rinse thoroughly with water.
    • Bring 2 cups of water to boil in a medium sauce pan. Stir in buckwheat and bring mixture back to a boil. Reduce heat to low, cover and simmer for 15 to 20 minutes or until grains are tender.
    • When buckwheat reaches desired texture, remove sauce pan from heat and allow to cool with lid slightly ajar for 5 to 10 minutes, then pour off any remaining water.

    Instant Pot Buckwheat (My preferred method!)

    • Rinse 1 cup buckwheat groats thoroughly with water.
    • Combine buckwheat with 1 ¾ cups water in Instant Pot. Close lid securely, make sure steam vent is in closed position and manually select 2 minutes for the cook time.
    • When cooking cycle ends, allow pressure to release naturally by turning keep warm cycle off and waiting about 20 minutes for the pressure to drop before you open the pot.
    • If buckwheat is not done, add a bit more water, if necessary, and repeat steps 2 and 3.

    Salad

    • Combine cooked buckwheat with mango, onion, arugula, black beans and cucumber in a large mixing bowl.
    • Zest limes over the bowl.
    • Whisk lime juice with maple syrup and cumin in a small bowl.
    • Pour lime dressing over buckwheat salad and stir to mix.
    • Serve cold or at room temperature. Salt individual servings at the table if desired.

     Note: I do not include nutrition information with my recipes because I subscribe to the theories presented in the book Whole and believe we should focus on eating a variety of whole foods instead of counting calories or keeping track of individual nutrients. Note: This page contains affiliate links. Veggie Primer earns a commission if you use the links. We only recommend items/brands we use and trust.

    Black Bean Mango Buckwheat Salad - this vegan gluten-free recipe makes a great lunch or side dish, the zesty lime dressing makes it extra tasty! | VeggiePrimer.com
    « Simple Tomato Basil Gazpacho
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    Reader Interactions

    Comments

    1. MaryEllen@VNutrition

      June 30, 2016 at 6:24 pm

      I've never heard of Instant pot before. I'm still using a rice cooker so I'll have to check that out!

      I'm obsessed with buckwheat lately and think this would be a great salad to bring to a BBQ this weekend. 🙂

      Reply
    2. Sarah | Well and Full

      July 03, 2016 at 6:08 pm

      This salad looks amazing! I love the combination of mango and black beans, it's delicious!

      Reply
      • Margaret

        July 04, 2016 at 9:38 am

        Thanks Sarah - even my non-plant-based extended family members enjoyed it! 🙂

        Reply
    3. Elaine DuBois

      July 04, 2016 at 1:27 pm

      I'm glad you mentioned the instant pot Margaret, I never heard of it and was looking for a rice cooker. Would you recommend the 6 quart? We'll try this salad this week!

      Reply
      • Margaret

        July 04, 2016 at 7:59 pm

        Hi Elaine! I LOVE the instant pot. I have have the 6 quart model and it's GREAT! 🙂 I believe that's the model showing at the bottom of the post.

        Reply

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