Summertime Buckwheat Salad with Lemon Dill Dressing

Fresh and full of crunch, this grain salad brings buckwheat to life!

Combined with crisp blanched vegetables, fresh herbs, and a lemony dressing, this dish really brings buckwheat (a gluten-free grain) to life! This dish was inspired by homemade sauerkraut made with red cabbage and sea salt! I have been making my own sauerkraut a lot in the past year, and it is surprisingly easy. I’ll do a post on how to make it later this summer. I also learned from my macrobiotic teacher and colleague David Briscoe that buckwheat is a great food to eat in salad form during hot, humid days of summer because of its drying qualities.

buckwheat salad

Summertime Buckwheat Salad with Lemon Dill Dressing




  • 1 cup buckwheat groats
  • pinch sea salt
  • 1 teaspoon extra virgin olive oil
  • 1 cup kale or collard greens, destemmed and sliced
  • 1 cup red cabbage, thinly sliced
  • 1 cup carrots, cut into matchsticks
  • 1 cup unpasteurized sauerkraut, chopped
  • ½ cup parsley, finely chopped


  • 2 tablespoons fresh lemon juice
  • 1 tablespoon Dijon mustard
  • 1 teaspoon lemon zest
  • ½ teaspoon agave nectar (optional)
  • ½ teaspoon sea salt
  • ¼ cup extra virgin olive oil
  • ¼ cup spring or filtered water
  • 2 tablespoons fresh dill, chopped


  1. Dry toast buckwheat groats (if not pre-toasted) in heavy skillet until fragrant.
  2. Bring 2 cups of water to a boil in a medium saucepan.
  3. Add buckwheat groats, salt, and olive oil. Reduce flame to low, cover, and cook for 15 minutes.
  4. Turn off heat and keep lid on for 10 minutes before removing.
  5. Fluff buckwheat with a fork and remove to a large bowl to cool.
  6. Bring another pot of water to a boil. Blanch kale, red cabbage, and carrots separately, about 5 seconds each. Remove vegetables with a skimmer to a large plate or platter to cool.
  7. In a separate bowl, whisk together first five dressing ingredients. Gradually add in olive oil, water, and fresh dill.
  8. Gently toss together cooled buckwheat, blanched vegetables, sauerkraut, parsley, and dressing.
  9. Transfer to a salad bowl. Serve chilled or at room temperature.



Call or email me to schedule a consultation or talk about one of my services. I love meeting with people, and I’m always happy to chat!

(512) 217-1259

Ask me anything...

Never miss A Recipe!

Looking for something else?

You can search for diet types like gluten-free, or cuisines like Italian, French or Mexican!

Cook Love Heal with Rachel Zierzow E-books


Start your adventure in health today


Looking for a Recipe?

Generic filters
Exact matches only
Search in title
Search in content
Search in excerpt
Filter by Custom Post Type
Search in pages
Search in posts
Play Video

We can help each other through these trying times

Now that we are all stuck at home I am creating more ways to help you connect to the community through healthy and delicious food. Every Wednesday at noon I am doing a Facebook Live show featuring cooking demos, tips and guest chefs from around the country. You can find that on my personal facebook page   

I also just started a low-cost subscription called Cooking Together to help people stay healthy while we all work to get through these challenging times. One of the most important things to me is community, so more than ever I want to focus on the community side of Cook Love Heal. Find out more about it here.

Join me in the Cook Love Heal Community

Just like before this started, when you join the Cook Love Heal Community I’ll send you my Natural Health Starter Kit for free, along with regular recipes & tips every week.

We’re all in this together. Let’s help each other build a better future

%d bloggers like this: