Buckwheat Salad with Sautéed Mushrooms

Packed with phytonutrients, protein, and fiber, tasty Buckwheat Salad with Mushrooms and Scallions

This salad is so good. It’s fresh – from the parsley dressing – and flavorful – from the mushrooms, scallions, and nutty buckwheat. And it’s so delicious you won’t even realize that nutritionally it’s a powerhouse.

Scallions are “jewels of nutrition hiding in plain sight. They resemble wild onions and are just as good for you. Remarkably, they have more than five times more phytonutrients than many common onions do. The green portions of scallions are more nutritious than the white bulbs, so use the entire plant.” (From Jo Wild) Buckwheat is a gluten free grain high in fiber, protein, vitamins and minerals. And, when toasted, as it is here in this recipe, it’s got a complex taste, reminds me a little of a dark beer.

Buckwheat Salad with Sautéed Mushrooms

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 6
Author Tania Van Pelt


  • 2 cups lightly packed parsley leaves 8 ounces, 1 cup chopped
  • ⅓-½ cup plus 2 tablespoons extra-virgin olive oil
  • Sea salt
  • cups buckwheat groats kasha
  • ½ pound each of shiitake and cremini mushrooms stemmed, large caps quartered
  • Freshly ground pepper
  • 2 tablespoons apple cider vinegar
  • ¼ cup fresh lemon juice
  • 1 garlic clove minced
  • 1 tablespoon tamari or soy sauce
  • 2 large scallions thinly sliced on the bias
  • 2 stalks of celery or 1 medium fennel bulb diced


  1. Bring a medium saucepan of water to a boil. In a large skillet, toast the buckwheat groats over moderately high heat, shaking the pan often, until lightly browned, about 3 minutes. Let cool slightly, then transfer to the boiling water and simmer over low heat, stirring often, until just tender but still holding its shape, about 5 minutes. Drain the buckwheat, spread it out on a towel or large rimmed baking sheet and let cool to room temperature.
  2. Meanwhile, heat the remaining 2 tablespoons of olive oil in the large skillet. Add the shiitake and oyster mushrooms. Sauté over moderate heat, stirring occasionally, until the mushrooms are golden brown, about 8-10 minutes longer.
  3. Put the chopped parsley, vinegar, tamari, garlic, and lemon juice in a blender. Slowly drizzle in the olive oil, using about ½ cup to blend the dressing.
  4. In a large, toss the cooked buckwheat groats, half of the sliced scallions, diced celery or fennel and most of the parsley dressing; season with salt and pepper and transfer to a platter. Top the salad with the sautéed mushrooms and the other half the scallions and drizzle with the remaining 1 tablespoon of parsley dressing.

Recipe Notes

Adapted from Melissa Clark