Sometimes the most unique and wild ingredients make the most delicious meal, and this Chanterelle Buckwheat Salad demonstrates this perfectly. Built upon nutrient-dense superfoods, this salad entices us with more than just its culinary allure but its medicinal qualities as well. Made with the gluten-free grain buckwheat, this salad’s phytonutrient and fiber content can help to balance blood sugar while lowering cholesterol and preventing heart disease. It also contains the curious mushroom, chanterelle, which is known as one of the most important and delicious types of mushrooms. Chanterelles have among the highest known concentrations of B vitamins, especially vitamins B1, B2, B3 and B5, which help to slim the waistline and calm the mood and mind. They are also a valid source of plant-based protein, B12 and vitamin D – perfect for the vegan.
Fashioned by foodie couple Anup and Medha of Farm on Plate, these high-school sweethearts have taken their shared Indian background and love for the food of their childhood to create the recipes on their foodie blog. Working with seasonal produce and accessible cooking techniques, each dish is a tribute to the innate flavors of the ingredients. From Millet Polenta with Fiddlehead and Samphire, to a Turmeric Pickle Tartine, each recipe is crafted to reveal the true taste of clean eating. And this salad is no different. Take a bite into authentic farm flavors, featuring the hearty earth tones of soaked grains and foraged mushrooms, and the sweet notes of spring peas and wild blueberries. Here is Anup with a few thoughts on this dish…
I love cooking with seeds and buckwheat, and this salad is my latest love affair! Buckwheat is a protein and fiber-rich seed that is also gluten-free. Plus it ranks low on the glycemic scale when compared to rice and wheat, which is great for keeping your energy stabilized. This salad was inspired by this summer season’s bounty at my local farmers market, where I came across the most beautiful chanterelles, fresh peas and blueberries. This hearty salad is one of my absolute favorite summer salads! Hope you enjoy!
Chanterelle Buckwheat Salad with Wild Blueberries
1 cup whole raw buckwheat groats
2 cups water
1 tsp sea salt
1 tsp cumin powder – optional
1/2 cup parsley/cilantro finely chopped
juice of 1 lemon
1 tsp olive oil
1 tsp raw honey
1 Tbsp capers
1 cup chanterelles or mushrooms of your choice
1/2 cup fresh spring peas
1/2 cup wild blueberries
sea salt and pepper to taste
Heat a large saucepan on low heat. Toast the raw buckwheat groats for 5 minutes until fragrant. Set them aside to cool.
Boil 2 cups of water in a saucepan and add salt and cumin powder. Add toasted buckwheat groats, give a good stir. Lower the heat, cover the pot and simmer for about 10-12 minutes. Remove from heat, remove excess water with strainer and let sit for 10 minutes.
Fluff cooked buckwheat with a fork. Add chopped cilantro, lemon juice, olive oil, honey and capers. Mix well. Season to taste.
Heat olive oil in a large saucepan. Add the mushrooms and let them cook on high heat for 4-5 minutes until they start caramelizing. Season with salt and pepper. To sauté your mushrooms to perfection, make sure the pan you are using is large enough. Mushrooms are high in moisture and in a large pan this moisture can evaporate easily. You also don’t want to wash your mushrooms before cooking because they will soak up the water and dilute the flavors. The best way to clean mushrooms is to use a soft bristle brush to gently remove any soil on them.
Take saucepan off the heat. Add fresh peas and blueberries and mix them well while mixture is warm. Top buckwheat salad with mushroom, peas and blueberry mixture. Serve warm or cold.