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Gluten-Free Buckwheat Salad with Kale & Feta

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A closed jar of buckwheat salad | Hurry The Food Up

Our latest ‘salad in a jar’ is this gluten-free buckwheat salad recipe, with kale, feta and a honey mustard dressing. Oh yes.

If you haven’t heard of buckwheat before, then you’re in for a treat! Well, you’re in for a treat anyway, but if you’re new to buckwheat, it’s a whole new, gluten-free world!

Buckwheat is a pseudocereal, like quinoa, which means that it isn’t actually a cereal grain, although it is used like one. It is not related to wheat (except by its misleading name!), so it is completely gluten free.

It is rich in minerals and antioxidants, and generally contains more health benefits than many other standard grains such as rice, wheat and corn. So by using buckwheat, we make this not only a gluten free salad, but an overall health BOMB as well.

Salad ingredients including buckwheat, kale, orange, carrot apple, feta, olive oil, honey and mustard | Hurry The Food Up

Why we are storing our buckwheat salad in a jar

Salad jar recipes are all the rage at the moment, and while we have been singing their praises for years (yeah, we’re feeling smug!), we are glad to join in on this renaissance, first with our ramen noodle salad jar and now with this buckwheat salad jar.

We’ve already covered the basics of how to make a salad in a jar – it’s essentially just prepping the ingredients and layering them in a jar, with the dressing at the bottom. This way you can mix it or dump it into a bowl when you’re ready to eat.

One of the reasons we are interested in mason jar salad recipes at the moment is because we think they have great potential for encouraging sustainable lifestyle choices!

Instead of buying pre-packed lunches, or even buying new tupperwares, you could reuse an old jam jar and store your lunch that way!

Plastic pollution is a big threat to marine life, so we should all do our bit to find ways to reduce our own plastic consumption. It’s a small step, but why not start here?

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An open jar with buckwheat and salad dressing mixed together at the bottom. A glass of apples to one side | Hurry The Food Up

KALE-ing all salad fans! It doesn’t get FETA than this!

Sorry (not sorry!) for the dreadful pun, but we want to talk about two of the other components of this buckwheat salad – kale and feta!

There are all manner of yummy bits and bobs in this recipe….carrots, apples, honey, orange juice, dijon mustard! But we are going to focus on kale and feta, because they’re really the stars of the show – it could just as well be called a kale feta salad!

Kale is a bona fide SUPERFOOD! Like it is literally one of the most nutrient dense foods on the planet. It contains crazy amounts of vitamin A,K & C and powerful antioxidants, as well as compounds that may help to prevent cancer and lower cholesterol! Try this kale and tuscan white bean soup if you fancy getting more kale in your diet!

An open jar of buckwheat salad, a small tray of salt and a glass with chopped apples visible at the side | Hurry The Food Up

Maybe I should have written about feta first – it rather pales in comparison to kale! But nonetheless, it is a delicious cheese that provides a good source of protein and beneficial fatty acids and bone-friendly calcium and phosphorus!

Our avocado, citrus and feta salad is a good example of feta in its element! Nothing beats the rich salty tang that a helping of crumbled feta brings to a dish.

With the addition of kale and feta salad has never looked this good!

An plate full of buckwheat salad, a tray of salt and a glass of honey with a honey stick stuck in it.| Hurry The Food Up
Buckwheat Salad with Kale and Feta
4.75 from 4 votes
Looking for an easy gluten-free lunch you can bring to work with you? Try our vegetarian kale, feta and buckwheat salad!
Diet: egg-free, gluten-free
Prep Time:7 minutes
Cook Time:25 minutes
Total Time:32 minutes
Author: Abril Macías



  • Rinse buckwheat and add it to a medium-small pot with ½ tsp salt and ¾ cup water + 2 tbsp over high heat. Once the water boils, turn heat to low, put a lid on, and cook until the water is absorbed, about 13-15 minutes. Remove from the stove and allow to rest with a lid on for 10 minutes. Allow to cool.
    ½ cup buckwheat, 1 ½ tsp salt
  • Meanwhile, cut the carrots into 2 cm pieces, chop the kale, dice green apple, and juice the orange.
    2 medium carrot, 5 oz kale leaves, 1 cup green apple, 1 orange
  • In a medium-large skillet add the butter and the carrots, along with ¼ tsp of salt. Cook until the carrots are soft and golden brown.
    1 tsp butter
  • Remove them from the pan and add the kale leaves and ¼ tsp of salt, at the beginning it will seem like a lot but as it cooks down it will reduce. Cook until the kale leaves are partly cooked, but still bright and crunchy (don’t over cook them). Remove from heat and allow to cool.
  • Mix the olive oil, honey, orange juice, dijon mustard, apple cider vinegar, ½ tsp of salt and ¼ tsp of black pepper.
    ½ tbsp olive oil, 1 tbsp honey, 1 ½ tsp dijon mustard, ½ tsp apple vinegar, ¼ tsp black pepper
  • Add to the mason jars along with the cooked buckwheat, then the cooked kale, apple, carrots and finally the crumbled feta. Put a lid on and store in a cool place until ready to eat. This is better after it has spent a couple of hours resting because it allows the buckwheat to marinate in the dressing.
    3 oz low fat feta cheese
  • When you are ready to eat, mix and serve. Add extra salt and pepper per taste if necessary.


Looking for more tasty gluten free recipes?
High Protein Silken Tofu & Egg Omelette
Creamy & Filling Lentil Soup with Coconut
Colourful & Crunchy Egg Salad with Quinoa
Hearty & Delicious Dal Khichdi with Kachumber Salad
Fresh & Healthy Mediterranean Rice Bowl


Nutrition Facts
Buckwheat Salad with Kale and Feta
Amount per Serving
% Daily Value*
Saturated Fat
Trans Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
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