Veggies and Kasha with Balsamic Vinaigrette

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Prep 15 min
Total 2 hr 20 min
Ingredients 11
Servings 4

Ingredients

Salad

cup water

1/2

cup uncooked buckwheat kernels or groats (kasha)

medium green onions, thinly sliced (1/4 cup)

medium tomatoes, seeded, coarsely chopped (1 1/2 cups)

medium unpeeled cucumber, seeded, chopped (1 1/4 cups)

Vinaigrette

tablespoons balsamic or red wine vinegar

tablespoon olive oil

teaspoons sugar

1/2

teaspoon salt

1/4

teaspoon pepper

clove garlic, finely chopped

Steps

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1

In 8-inch skillet, heat water to boiling. Add kasha; cook over medium-high heat 7 to 8 minutes, stirring occasionally, until tender. Drain if necessary.
2

In large bowl, mix kasha and remaining salad ingredients.
3

In tightly covered container, shake all vinaigrette ingredients until blended. Pour vinaigrette over kasha mixture; toss. Cover; refrigerate 1 to 2 hours to blend flavors.

Notes

Tips

Expert Tips

The color and crunch of the vegetables and the chewiness of the kasha create a salad that looks and tastes wonderful, perfect for family and friends.
Whole Grain Serving: 1/2

Nutritional Information

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving

Calories: 120
Calories from Fat: 35

% Daily Value

Total Fat: 4g; 6%
Saturated Fat 1/2g 3% Trans Fat 0g
Cholesterol: 0mg; 0%
Sodium: 300mg; 13%
Potassium: 300mg; 9%
Total Carbohydrate: 18g; 6%
Dietary Fiber 3g 12% Sugars 5g
Protein: 3g

% Daily Value*:

Vitamin A: 15%; 15%
Vitamin C: 20%; 20%
Calcium: 2%; 2%
Iron: 4%; 4%

Exchanges:

1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choice

*Percent Daily Values are based on a 2,000 calorie diet.