Loaded with protein and yumminess, this spicy buckwheat and mung bean salad is really easy to make, and is as delicious as it is nutritious and frugal!
Know what I love about this time of year? Apart from the weather, of course. Yep, salads. Whether it's a simple Thai pomelo or sour mango salad, or something more full on, such as my roasted potato and quinoa one, salads are great! And a far cry from the ones - and I use the term, salad, very loosely - my gran (and possibly yours too!) used to serve up in the summer.
This buckwheat salad is packed with protein!
This salad came about when we were about to leave Slovenia for Romania, and I was trying to not go shopping for anything other than fresh bread, fruit, and veggies. I wanted to use up as much as possible from the freezer, back of the 'fridge, and the store cupboard, and so this salad was born! I've since made it loads of times, including for local cafés, where it has always been a huge hit.
Combining mung beans and buckwheat in a salad was a pretty phenomenal idea, if I say so myself! The two textures work so well together. Plus, of course, they are full of protein.
I also had about a quarter of a jar of sun-dried tomatoes which needed using up, plus odds and ends of tahini, wholegrain mustard, pomegranate molasses, and sesame seeds.
Once the buckwheat and mung beans were cooked and cooled, I just added some veggies that were in the salad crisper, and dressed the whole lot with the tahini etc. The salad was finished with the sun-dried tomatoes and sesame seeds. Really simple but sooo deelish. And a definite keeper.
By the way, the stems/ribs of Chinese (napa) cabbage are brilliant in salads - they're so crunchy and refreshing. Much nicer than celery, IMO, not least because they don't give me numb tongue.
(Bonus points if you immediately pictured James T Kirk just then!)
Ingredients for spicy buckwheat and mung bean salad
- mung beans
- buckwheat groats (aka kasha / kaša)
- Chinese cabbage
- red pepper
- spring onions
- flat-leaf parsley
- lambs' lettuce
- sun-dried tomatoes
- sesame seeds
- Dressing: tahini, pomegranate molasses, wholegrain mustard, and water
How to make this salad
- Cook the mung beans and buckwheat in plenty of water, then drain, rinse under cold water until cool, and place into a large mixing bowl.
- While the beans and buckwheat are cooking, separate the leaves and stems of the Chinese cabbage, and cut the stems into thin slices. Place into the bowl.
- Top and tail the courgette, then cut into ribbons. Add to the bowl.
- De-seed and finely chop the red pepper, and add to the bowl as well.
- Finely slice the spring onions, chillies, and parsley, and add these to the bowl, too, along with the lambs' lettuce.
- Using your hands, gently mix everything together.
- Make the dressing by whisking together all the ingredients, add half to the mixing bowl, and gently toss to lightly coat the salad.
- Top the salad with the sun-dried tomatoes and sesame seeds, and serve immediately.
- As ever, how many chillies you use is up to you - the ones I use for this aren't overly hot
- I use sun-dried tomatoes in oil but blot as much of the oil as possible before adding to the salad
- You may not need all of the dressing; if you don't use it all, it will keep in a screw-top jar or bottle in the 'fridge for up to a month.
- The salad will not keep for much longer than a couple of hours, so it's best to only make as much as you'll need for your meal.
- Feel free to change the leaves - this is really a guideline!
Check out these other delicious salad recipes!
You'll love this Spicy Buckwheat and Mung Bean Salad
- simple to make
- full of protein, fibre, Vitamins A & C, and Iron
- savoury but a little bit sweet
- satisfying and filling
- insanely delicious
Although it can be a complete meal by itself, this salad goes really well with soft seeded bread too.
Spicy Buckwheat and Mung Bean Salad
- 100 g mung beans
- 100 g dry buckwheat groats (aka kaša/kasha)
- 150 g Chinese (napa) cabbage stems only, thinly sliced
- 1 medium courgette (aka zucchini), washed and ribboned
- 1 large red pepper (aka bell pepper), de-seeded and finely chopped
- 2 large spring onions (aka scallions/green onions), white and green parts, finely sliced
- 2-3 medium-sized chillies finely chopped
- 1 small bunch fresh flat-leaf parsley chopped
- 50 g lambs' lettuce (aka corn salad/rapunzel)
- 2 tablespoon tahini
- 1 tablespoon pomegranate molasses
- 1 teaspoon wholegrain mustard
- 8 tablespoon water
- 6 large sun-dried tomatoes sliced lengthways
- 1 tablespoon sesame seeds
Equipment options (for making courgette ribbons):
- food processor
- box grater
Cook the seeds:
- Rinse and drain the mung beans and buckwheat, then place into two saucepans, with plenty of water (approximately twice the amount of water to seeds).
- Cover with lids, and bring to the boil. Reduce the heat to medium under both pans, and cook until soft, topping up the water if necessary. They'll take around 25 minutes to cook.
- Once cooked, drain into a sieve (the buckwheat and mung beans can go in the same sieve), and rinse under cold running water until cooled.
- Shake the sieve to get rid of any remaining water, and then empty into the bowl with the rest of the salad.
Prep the salad:
- While the seeds are cooking, separate the leaves and stems of the Chinese cabbage; store the leaves in the 'fridge for another day, and cut the stems into thin slices. Place into a large bowl.
- Top and tail the courgette, then cut into ribbons. Add to the bowl.
- De-seed and finely chop the red pepper, and add to the bowl.
- Finely slice the spring onions, chillies, and parsley, and add these to the bowl as well.
- Add the lambs' lettuce, then using your hands, gently mix everything together.
Make the dressing:
- Whisk together all of the dressing ingredients.
- Add half of the dressing to the salad bowl. Mix well.
- Taste, and add more dressing as desired.
- Top with the sun-dried tomatoes and sesame seeds.
- Serve immediately
- 1 cup = US cup = 240 ml
- 1 tablespoon = US/UK = 15 ml
- 1 fl oz = US = 30 ml
I hope you're feeling better now. It's hard to be ill as a food blogger, isn't it? This salad sounds really tasty and it's a great way to use up some of those leftover ingredients we all have. In fact, I'm pretty certain I've got mung beans hiding in the cupboard as well as buckwheat. I sometimes sprout them but love how you've used them here. Thank you so much for sharing with #CookOnceEatTwice x
I am much better now, thanks, Corina - in fact, apart from aching muscles from gardening, I'm feeling the best I've felt all year! Huzzah!
I have some mung beans sprouting as I type! xx
What a fabulous salad Nico! I love all the textures and flavours you've put together here and will be giving it a go for sure. Love a good protein fix in the middle of the day 🙂
Thanks again for joining in with Simple and in Season this month.
Thanks so much, Katie - I really hope you love it!
Thank you for hosting Simple and in Season - all your hard work is hugely appreciated! xx
You've done it again! This looks absolutely stunning--I've never had buckwheat, but I'd certainly happily gobble this up! I've pinned this 🙂
Thank you Anyonita - so glad you like it! Buckwheat is great, I hope you can find some... but if not, you could use a different grain! xx
This salad looks delicious! Lots of flavors and textures is exactly how I like my salads, and I love that it is spicy! Pinned for later, Thanks!
Thanks so much for sharing, Alison - I really appreciate it. And I am so with you re. lots of different textures and flavours! xx
Sorry to hear you haven't been feeling well! I love using buckwheat in salad's but have never thought of adding mung beans with buckwheat - I can imagine that this combination would give the salad a great texture.
I'm a big fan of mung beans, i love using them in soups, this has reminded me to start using them again. The weather is getting colder where I am and soup season is here!
I do still enjoy a good salad throughout the year though, especially a spicy one, this one looks a good mix of healthy and tasty 🙂
Thanks Hope - I'm recovered now... thank goodness. Honestly, it felt like it was never-ending!
Mung beans are great, aren't they? I've not used them in soup though, so thanks for the tip. I'm thinking Asian-style with mung beans would be pretty fab! I must admit that no matter how warm it gets, I can always make time for soup - I love it! xx
This salad is just superb, although I would probably settle for 1 chilli pepperi,I am not brave enough to have more! The dressing sounds delicious too and it's very low in fat, I actually never thought of using water instead of oil in a dressing, such as good idea for people on low calorie diets. Thank you for sharing your recipe with #CookBlogShare:)
I am rather lacking in chilli bravery too, Monika but I find that if I mince them, or chop them up very small, I can tolerate them easier. Even so, Thai chillies still defeat me!
Re. the dressing, I find there's more than enough oil in the tahini to emulsify everything. I'm absolutely not against additional oil, in fact I love a really good olive oil, and sesame rocks my world, but I'm not a fan of putting on weight, so I do try to keep the calories down if I can!
Thank you so much for hosting #CookBlogShare - it's hugely appreciated! xx
It's a shame you're still not feeling well, and a good thing you've taken time off work, to rest up. I had a good laugh reading this post, with your attached photo's and all, I just LOVE your writing style! 🙂 As for this stunning looking salad, I love how you used up ingredients you had in the fridge, and pantry, and it looks like every ingredient perfectly compliments the other. And the photo's are gorgeous, and very inviting! xx
Awww, thanks for all of your kind words, Elinor - I really appreciate them.
I'm feeling much better now... although the Groot spores are giving me some serious hay fever at the moment but hopefully that will pass in a few weeks! xx
Oh Nic, That f-ing sucks that you are still ill. Not being able to eat makes it all the worse because you need every bite of nutrition you can get. Make sure those smoothies are packed with good stuff. Okay I'm done being a hen.
Cadfael is one of my faves. My BFF bought the whole series for us and we have dates where we make dinner and watch Cadfael with her doggie Esme. Glamorous life I lead.
Buckwheat is underused here. I will make this wonderful salad and duly add it to the summer roster.
Good luck storming the castle. I mean moving.
Ha ha ha, love the Princess Bride reference, Hanne!
I'm very pleased to report that I am at last feeling so much better, and can eat proper grown-up food again... although not too much. I still don't have much of an appetite, and one meal a day (usually around lunchtime) is more than enough for me. I've been making sure I have a glass of kombucha each day though - I think I could happily live on it!
So cool that you love Cadfael too! Have you been watching The White Princess? It's not brilliant but I'm really enjoying it. Henry Tudor is very easy on the eye! LOL! xx
I'm getting back into salads again, then the temperature drops and all I can think is soup. Loving this substantial salad. DInner sorted!
Ha ha ha, I know exactly what you mean, Jac - yesterday I was melting, and made a load of ice cubes and condensed milk so I could have some cha yen... today it's overcast and miserable. Sod's law! I made emergency asparagus soup, ha ha! xx
Sorry to hear you are sick, get better soon! I love a spicy salad and this one looks so good! I have so mung beans so going to give it a try! Those sundried tomatoes look so good!
I'm much better now, thanks, Pretty! Spicy salads are great, aren't they? I've been craving Thai salads all week but I'm determined to not buy stuff to make any with until we get to Romania! I've just used up the last of the sun-dried tomatoes in a quiche. So yummy! xx