Buckwheat Salad Recipe with Roasted Carrots and Feta | Easy Healthy Salad

Sue Maree P -

This healthy buckwheat salad is the perfect reset meal, built on fluffy, nutty buckwheat and topped with sweet, caramelised roasted carrots, with toasted seeds that add crunch and depth. I love how the creamy feta ties everything together with a salty richness that balances the vegetables' natural sweetness. The pop of green fresh herbs adds colour and extra nutrients.

Naturally gluten-free and packed with wholesome ingredients, this buckwheat salad is light yet deeply satisfying. It’s perfect for a nourishing lunch, a colourful side dish, or even meal prep for the week — fresh, vibrant, and full of texture in every bite.

Takes: 30 minutes
Makes: 4 serves

Ingredients

  • Sea salt – ¼ tsp
  • Buckwheat, cooked – 170g (1 cup)
  • Olive oil – 2 tsp
  • Carrots, sliced diagonally– 2 large, about 250g (1+ ¾ cups)
  • Honey or maple syrup (optional) – ¾ to 1 ts
  • Sunflower seeds – ¼ cup
  • Dill, bunch of fresh, chopped – 1 handful
  • Parsley, flat-leafed, chopped – handful
  • Feta cheese, crumbled – 80 to 100g (about 1/2 loose cup)

Lemon honey dressing

  • Lemon juice or balsamic vinegar works too – 3 tb (less for balsamic)
  • Olive oil – 2 tb
  • Honey – 1/2 ts
  • Sea salt & freshly ground black pepper, to taste

Method

  1. Preheat the oven to 220°C or 200˚C fan.
  2. Buckwheat: First, rinse the buckwheat in a sieve really well and place it into a small saucepan with the water and sea salt. Bring to the boil over high heat, then reduce to a simmer. Cook for about 12-15 mins or until the buckwheat is tender but still chewy. Drain any extra water. I like to place a lid over the cooked buckwheat for 5-10 minutes. For this salad, I preferred to rinse the buckwheat. This could be prepared the day before.
  3. Carrots: peel and slice the carrots. In a small bowl, toss in honey, olive oil and chilli flakes. Bake in the oven on a tray for 10-15 mins. Then cool for 10 minutes before adding to the salad.
  4. Sunflower seeds: Place the sunflower seeds on a tray and roast them in the oven for 5 minutes.
  5. Dill leaves and optional parsley: Pick the dill leaves from the stems, chop and set aside.
  6. Dressing: Make the dressing by combining all the ingredients in a small jar or bowl.
  7. To serve, add in all ingredients, cooked, cooled carrots, toasted sunflower seeds, dill leaves, feta and dressing with the cooled buckwheat in the serving dish. Toss well and serve immediately. Delicious on its own or as a side with other things.