Light Buckwheat, Feta & Summer Vegetable Salad
This refreshing buckwheat salad combines earthy grains with a generous amount of salty feta, crisp cucumber, and sweet tomatoes. It's a surprisingly high-protein, low-calorie lunch that keeps you full for hours.
- buckwheat groats 100g
- low-fat feta cheese 300g
- large cucumber, diced 1
- cherry tomatoes, halved 250g
- red bell pepper, diced 1
- small red onion, finely sliced 1/2
- extra virgin olive oil 1 tbsp
- lemon, juiced 1
- large handful of fresh dill, chopped 1
- salt, or to taste 1/2 tsp
- black pepper 1/4 tsp
- 1
First, cook the buckwheat. Rinse the 100g of buckwheat groats under cold water. In a small pot, combine the rinsed buckwheat with 200ml of cold water and a pinch of salt. Bring to a boil, then reduce the heat to a low simmer, cover, and cook for 15 minutes, or until all the water is absorbed.
- 2
While the buckwheat is cooking, prepare your vegetables. Dice the large cucumber and red bell pepper, halve the 250g of cherry tomatoes, and finely slice half a small red onion. Chop your fresh dill.
- 3
Once the buckwheat is cooked, turn off the heat and let it stand, covered, for another 10 minutes to steam. The trick I learnt the hard way is not to skip this part; it makes it so much fluffier. Afterwards, fluff it with a fork and spread it on a large plate or baking sheet to cool down quickly.
- 4
In a small bowl or jar, make the dressing. Whisk together 1 tbsp of extra virgin olive oil, the juice of 1 lemon, 1/2 tsp of salt, and 1/4 tsp of black pepper until combined.
- 5
In a large salad bowl, combine the cooled buckwheat with the diced cucumber, halved cherry tomatoes, diced red bell pepper, sliced red onion, and chopped fresh dill.
- 6
Pour the dressing over the salad. Crumble the 300g of low-fat feta cheese over the top and gently toss everything together. Taste and add more salt if needed. Serve immediately or chill for 30 minutes for the flavours to meld.
Growing up, buckwheat, or hrechka, wasn’t just food; it was a constant. My babushka would make a big pot of it at the start of the week, and we’d eat it for days: as a warm, buttery kasha for breakfast; mixed with fried onions and mushrooms for dinner; or stuffed into peppers. It has a wonderfully nutty, earthy scent that, for me, smells exactly like home. But it was always a warm, comforting dish for the colder months.
When summer came, with its long, bright evenings at the dacha, a hot bowl of kasha was the last thing anyone wanted. My mum started making this salad as a way to use our beloved hrechka in the heat. She’d use whatever was fresh from the garden, crisp cucumbers still warm from the sun, sweet little tomatoes, and always a huge amount of dill. The combination of the hearty grain with the cool, crunchy vegetables and the sharp, salty cheese is just perfect. It’s the taste of a Ukrainian summer for me.
This salad fits so well into a healthy way of living because it’s not trying to be something it isn’t. It’s naturally balanced. The buckwheat provides slow-release energy and fibre that keeps you full, the vegetables are packed with vitamins, and the generous helping of feta gives it a serious protein boost without feeling heavy. It’s a proper, satisfying meal that just happens to be light.
How to serve and store
I love this salad for lunch, scooped into a bowl all on its own. It’s substantial enough that you don’t need anything else. It also makes a fantastic side dish for a barbecue, especially next to some grilled chicken or sausages. The fresh flavours cut through the richness of the meat beautifully.
For storing, you can keep it in an airtight container in the fridge for up to 3 days. The vegetables will soften a little over time, but it still tastes wonderful. If I know I’m making it for meal prep, the trick I always use is to keep the dressing separate and only add it right before I eat. This keeps the cucumber and peppers perfectly crisp.
Simple variations
This salad is very forgiving, so feel free to make it your own. For a bit of extra texture, I sometimes add a handful of toasted sunflower or pumpkin seeds right before serving. The crunch is a great contrast to the soft feta. If you’re not a fan of feta, a crumbly, dry farmer’s cheese (tvorog) is a more traditional choice and just as delicious. You can also add other vegetables you have on hand, radishes, grated carrot, or even some blanched green beans work well.
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