Healthy Meal Prep
Buckwheat & Chickpea Pesto Salad Recipe

Buckwheat & Chickpea Pesto Salad

Description

Buckwheat groats and Italian black chickpeas are tossed with a light basil and mint pesto for a nice and spicy vegetarian meal best served with ice cold milk.

Ingredients

  • 2 cups water
  • ⅛ teaspoon salt
  • 1 cup buckwheat groats, rinsed
  • 10 mint leaves
  • 10 basil leaves
  • ¼ cup raw cashews
  • 1 ½ cups cooked black chickpeas or regular chickpeas
  • ¼ cup extra-virgin olive oil, or more as needed
  • 2 Thai chiles, chopped
  • ¼ cup chopped fresh cilantro

Instructions


  1. Bring the water to boil in a medium saucepan. Add the salt and rinsed buckwheat groats. Bring to a boil; reduce heat and simmer until the groats have almost tripled in size, about 12 minutes. Remove from heat and let sit, covered, for 5 minutes.
  2. Lightly pound mint leaves, basil leaves, and raw cashews with a pestle in a mortar until they begin to release their own oils. Churn the pestle to create a chunky paste. Add a bit of oil if necessary. The texture should be chunky, not too smooth.
  3. Fluff the groats with a fork. Drain off any excess water. Transfer the buckwheat to a large salad bowl. Add the chickpeas and drizzle with a bit of oil, mixing well. Add pesto and mix well, drizzling more oil if necessary. Add the chiles and coriander. Mix well. Serve warm or cold. Best served with ice-cold milk.

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Nutritional Information

Buckwheat & Chickpea Pesto Salad

Servings Per Recipe: 4
Calories: 322.3
% Daily Value *
protein: 15 %
carbohydrates: 10 %
exchange other carbs:
dietary fiber: 22 %
sugars:
fat: 30 %
saturated fat: 15 %
cholesterol:
vitamin a iu: 6 %
niacin equivalents: 13 %
vitamin b6: 30 %
vitamin c: 8 %
folate: 19 %
calcium: 4 %
iron: 12 %
magnesium: 26 %
potassium: 7 %
sodium: 16 %
thiamin: 6 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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