Buckwheat Tabouli (Gluten Free)


Buckwheat groats, also known kasha, are the toasted, grain-like seeds of the buckwheat plant. They are quite hearty cooked whole and despite their name, are actually not related to the wheat family and as such are gluten-free. I have always loved a bright and refreshing tabouli salad and I’ve found that by adding buckwheat groats it becomes a more complete and filling salad. Traditionally tabouli has some tomato in it and you should feel free to add some. Lastly, when I am serving up a bowl of buckwheat tabouli, I enjoy feta cheese on top as a little extra treat.

(3 votes, average: 4.00 out of 5)
Buckwheat Tabouli (Gluten Free)


  • 1 cup toasted buckwheat groats (kasha)
  • 1 Tbsp vegetable/canola oil
  • 2 cups water
  • 1 large cucumber quartered and chopped
  • 1 bunch of radishes (6-8) halved and sliced
  • 1 bunch scallions chopped
  • 1 cup chopped parsley
  • ¼ cup chopped fresh mint
  • ¼ cup fresh-squeezed lemon juice (more or less to taste)
  • ¼ cup olive oil
  • ½ cup Feta crumbled
  • Salt and Pepper to taste


  1. Pour the canola oil into small pot on medium heat. Once oil is warm pour in buckwheat and allow to toast two to three minutes, stirring occasionally. When a pleasant toasty aroma is coming from the pot add your water, cover, bring up the heat and watch for the water to come to a boil.
  2. When it starts to boil lower the heat to low and allow it to simmer for about fifteen minutes. When buckwheat is soft and slightly chewy, remove it from heat and drain off excess water and set aside to cool.
  3. While the buckwheat is cooking and cooling you can prepare all of the vegetables. In a bowl large enough to mix add the cucumbers, radishes, scallions, parsley and mint. As soon as the buckwheat is cool, add it to the bowl and dress it with the olive oil, lemon juice, feta, salt and pepper and combine everything together.
  4. Serve immediately.
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9 years ago

I wish you provided the nutritional info on this recipe.  Carb count and fiber especially.  Without that information, I am  not inclined to make it.

Deborah Kanter
9 years ago

It would be helpful if the recipe specified what type of buckwheat. There seems to whole & ground at my store. I chose the ground kind & the kasha came out mushy.  Though tasted fine in the salad.

Deborah Kanter
9 years ago

We enjoyed this recipe with lunch today. I chose to put in just half the cooked buckwheat, thus making a lower carb salad. The feta is a good touch. Summery!

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