Black Bean Mango Buckwheat Salad

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Black Bean Mango Buckwheat Salad

This vegan gluten-free recipe makes a great lunch or side dish.

Prep Time 10

Cook Time 20

Total Time 30

Servings

Author Veggie Primer

Ingredients

1 cup buckwheat groats
1¾ - 2 cups water
1 mango diced
½ red onion chopped
3 handfuls of baby arugula minced
3½ 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 1¾ cups water in Instant Pot. Close lid securely, make sure steam vent is in closed position and manually select 5 minutes for the cook time (high pressure).
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.

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.

Notes

Note: Nutrition information is a rough estimate for special dietary needs. 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.

Nutrition