Sprouted Buckwheat Tabbouleh
This salad is in my regular lunch rotation - it satisfies everything I want in a lunch: easy to make, delicious, filling and super nutritious. You don’t have to sprout the buckwheat, but it does make the protein in this pseudo-grain easier to digest and the process also reduces troublesome phytates - which interfere with mineral absorption and can cause other issues for some.
This salad will last up to 4 days in the fridge, so it is well-suited to prepare for lunches during the week.
DIRECTIONS
Start by soaking the buckwheat overnight. Cover the buckwheat in filtered water and cover, leave at room temperature overnight. In the morning, strain and rinse (the water will be a little slick and slimy, this is normal!). At this point you can either sprout the buckwheat, which takes 2-4 days depending on the temperature - or cook it.
Sprouting directions - simply put the rinsed buckwheat in a container and cover with a kitchen towel. Rinse and drain the buckwheat twice a day. Inspect the grains as you do this, when they are sprouted, you will see a very small sprout pushing out of the grain. For maximum nutritional benefit, the sprout should be about as long as 1/3 of the length of the grain, so in the case, not very long.
When you are ready to cook the buckwheat, add it to a pot with 2 cups of filtered water. You can throw in a small seaweed frond if you have it on hand. (This helps break down the grains and supplies minerals). Bring to a boil then simmer on low until the water is absorbed, or the buckwheat is tender. Drain (if there is extra water) and rinse the grains under cool water - set aside.
Meanwhile, while the buckwheat cooks, combine the oil, vinegar, finely chopped herbs, salt, pepper, finely minced garlic, lemon zest (or preserved lemon) and chopped red pepper.
Add the cooled buckwheat to the olive oil mixture and mix thoroughly. Taste, season as desire, crumble in the feta in generous chunks, divide into portions and keep chilled until ready to eat.
Click here to get this recipe delivered to your inbox , Enjoy!