Cooking for a Cause: Roasted Red Pepper, Cauliflower & Walnut Buckwheat Salad

Servings: 2-3

Nutrition Facts: Buckwheat is a rich whole grain food. It keeps the heart healthy and provides the body with essential dietary fiber.

To ensure a diet is “heart healthy,” it is recommended to consume 7 to 8 servings of rich whole grains (whole grain wheat, barley, buckwheat,  whole grain couscous, etc.) and 4 to 5 servings of  unsalted nuts (walnuts, pistachios, almonds, etc.) every week.

*Recipe derived from Yummly.


  • 1 small cauliflower
  • 1 red pepper
  • 2 tbsp olive  oil (divided)
  • 1/2 cup (buckwheat)
  • 1/4 cup roughly chopped walnuts
  • 1/3 cup roughly chopped parsley
  • 1/2  shallot or red onion (finely chopped)
  • 2 tbsp lemon juice
  • Salt and pepper to taste


  • Preheat oven to 190°C/400°F. Toss the cauliflower florets in 1 tbsp of the olive oil, salt and pepper, and spread on a baking sheet. Add the whole red pepper to the baking sheet. Roast the vegetables for 20-30 minutes, until the cauliflower is brown and crisp at the edges and the pepper is charred and soft (you may need to remove the cauliflower from the baking sheet and cook the pepper an additional 5 minutes).
  • Chop the red pepper into pieces, removing most of the papery skin. It should come off easily.
  • Meanwhile, cook the buckwheat. Rinse well, then place in a saucepan with 1 cup of water. Bring to a boil, then turn down the heat and leave it to simmer. Keep it covered for approximately 15 minutes. Once all the water is absorbed, turn off the heat and let it sit (covered) while you prepare the rest of the salad.
  • Toast the walnuts in a small pan over medium-high heat or on a small baking tray in the oven for approximately 5 minutes.
  • Stir all the ingredients, including the remaining tbsp of olive oil, and season with salt and pepper.
  • Enjoy!