Buckwheat, Vegetable & Goat Cheese Salad

Buckwheat, Vegetable & Goat Cheese Salad

For most meals, I cook without a recipe. I like to consider what I am in the mood for and what I have in my fridge and pantry before I whip something up. Yesterday afternoon, I went to my local farm and bought fresh kale, summer squash, zucchini, and tomatoes that looked wonderful. After finding buckwheat in my pantry and goat cheese in the fridge, I ended up creating an enjoyable dinner for my husband, sister, and me. This is a tasty recipe for everyone but also happens to be low FODMAP and gluten free.

Serving size: 4 for entree, 6-8 for side dish
Prep time: 5-10 minutes
Cooking time: 25 minutes


  • 1 tsp of garlic flavored oil
  • Pinch of red pepper flakes
  • 1 buch of kale, stems removed and diced
  • ¾ cup and 3.5 cups of water
  • 2 tbsp of red wine vinegar
  • 2 cups of buckwheat
  • 1 and ½ tbsp of butter
  • 1 tbsp of olive oil
  • 1 small summer squash, diced
  • 1 small zucchini, diced
  • 1 tbsp of dried basil
  • 1-2 tsp of dried dill
  • 1 5 oz package of goat cheese, crumbled into pieces
  • Kosher salt and pepper


Sauteed Kale:
This recipe was modified from a Bobby Flay recipe to be low FODMAP

  • Add garlic flavored oil to a medium sauce pan on medium heat
  • Add red pepper flakes and cook for 1 minute
  • Add kale and ¾ cup of water
  • Cover, raise heat to high, and let cook for 5 minutes
  • Remove cover, add red wine vinegar and salt and pepper to taste
  • Remove kale into large serving bowl with a slotted spoon

Recipe taken from Natasha’s Kitchen

  • Rinse and drain the buckwheat and then add the buckwheat to a medium sauce pan (I used the same one I cook the kale in to save my husband from needing to wash another dish. I cook and he cleans. It ends up being a fair swap.)
  • Add 3.5 cups of water, ½ tsp of salt or to taste, and 1 tbsp of butter (optional)
  • Bring to a simmer and cover for 18-20 minutes
  • Remove cover and let cool

Sauteed Summer Squash and Zucchini:

  • In a medium sautee pan (I used a cast iron pan), add ½ tbsp of butter and olive oil on a medium high heat
  • Add diced summer squash, zucchini, basil, dill, and salt and pepper to taste
  • Stir often and cook until the vegetables are tender, about 10 minutes

Assemble Dish:

  • Add buckwheat on top of kale into the large serving bowl
  • Combine sautéed vegetables until the ingredients are mixed together
  • Combine in tomatoes and goat cheese
  • Add salt and pepper to taste
  • Add fresh basil (optional)

Bon Appétit!


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