Buckwheat Salad with Mushrooms, Fennel, and Parsley Oil Recipe

Looking for an easy Buckwheat salad with mushrooms, fennel, and parsley oil recipe? Learn how to make Buckwheat salad with mushrooms, fennel, and parsley oil using healthy ingredients.


Submitted by bailsj

Makes 8 servings



Extremely hearty, you will not miss your meat for a meal. Make buckwheat your chosen one. This dish does well as a side to a tumble of steamed vegetables or light protein (eggs, tofu).

Recipe Ingredients for Buckwheat salad with mushrooms, fennel, and parsley oil

1.5 cup Buckwheat Groats, Roasted, Dry
2 cup Parsley
0.33 cup Olive Oil
2 tbsp Olive Oil
16 oz Mushrooms
2 serving Balsamic Vinegar
2 lemon yields Lemon Juice
1 tbsp Soy Sauce
1 clove Garlic
1/4 cup chopped Scallions
1/4 cup chopped Scallions
1 bulb Fennel, Bulb

Recipe Directions for Buckwheat salad with mushrooms, fennel, and parsley oil

  1. Bring a saucepan of water to a boil. Prepare a bowl of ice water. Blanch all of the parsley leaves in the boiling water for 20 seconds.* With tongs, transfer the parsley to the ice water. Drain the parsley, squeeze out the excess water and pat thoroughly dry. In a blender, puree the blanched parsley with 1/3 cup of the olive oil. Transfer to a bowl and season with salt. Keep the boiling water for the next step.

  2. In a large skillet, toast the buckwheat groats over moderately high heat, shaking the pan often, until lightly browned, about 3 minutes. Let cool slightly, then transfer to the boiling water and simmer over low heat, stirring often, until just tender but still holding its shape, about 5 minutes. Drain the buckwheat, spread it out on a large rimmed baking sheet and let cool to room temperature.

  3. Heat the remaining 2 tablespoons of olive oil in the large skillet. Add the mushrooms and season generously with salt and pepper. Cover and cook over moderate heat, stirring occasionally, until the mushrooms have released their liquid, about 5 minutes. Uncover and cook, stirring occasionally, until the mushrooms are golden brown, about 5 minutes longer.

  4. In a small bowl, mix all but 1 tablespoon of the parsley oil with the balsamic vinegar, lemon juice, garlic and soy sauce.

  5. In a large bowl, toss the cooked buckwheat groats, sliced scallions, diced fennel with the dressing; season with salt and pepper. Mix in sautéed mushrooms and drizzle with the remaining 1 tablespoon of parsley oil. Serves 8 side dishes.

Categories

Side Dish

Nutrition Facts
Serving Size 189.4g
Amount Per Serving
Calories
254
Calories from Fat
121
% Daily Value*
Total Fat
13.5g
21%
Saturated Fat
1.9g
10%
Trans Fat
0.0g
Sodium
145mg
6%
Potassium
503mg
14%
Total Carbohydrates
31.0g
10%
Dietary Fiber
5.5g
22%
Sugars
2.1g
Protein
6.4g
Vitamin A 27% Vitamin C 52%
Calcium 5% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
88% confidence
A
  Good points
  • Low in sugar
  • High in vitamin A
  • Very high in vitamin C
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