Kasha and Black Bean Salad

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Buckwheat or kasha is a wonderful grain, it is packed with fibres and most importantly it is gluten free.

My weight loss journey and gluten free diet has brought my attention to wholesome grains and seeds which we often don’t include in our meals. One of the grains I have fallen in love with is Kasha or Buckwheat, it’s easy to cook and absolutely delicious. I have been eating Kasha salads at least 2-3 times a week for my suppers and my husband has also started to enjoy it.

I made this protein packed salad the other day and I served it with Gin Braised Chicken and Pasta, it was a complete meal. I made a dressing of my favourite sauce, Marie Sharp’s but you can just use red chilli paste or your liking of hot sauce.

If you are on constant diets and looking for diet recipes which will make you happy, then give this recipe a try.


  • 1 cup kasha (buckwheat)
  • 2 ¾ cup water with 1 tsp olive oil, salt
  • 1 small onion diced
  • 10 cherry tomatoes cut in 4 pieces
  • 1 can black beans
  • 1 tsp freshly chopped rosemary
  • 1 tsp Marie Sharp’s Sauce or your choice of hot sauce or red chilli paste
  • 1 tsp lemon juice
  • 1 tsp lemon zest
  • Salt to taste
  • Black Pepper to taste
  • 1 tsp extra virgin olive oil
  • 1 tsp grainy mustard


Heat water with olive oil and salt, let it come to a boil. Add in the kasha and cook for 20-25 minutes. Please understand, the water ratio and time depends on the variety. I strain it after it’s cooked to get rid of the water. Keep it in the fridge.

Strain the black beans and wash them at least 6 times to get rid of the can water. Strain it well and dry them on a paper towel.

Place kasha, black beans, onion, cherry tomatoes in a big bowl.  

To make the dressing, in a measuring cup add in the hot sauce, mustard, lemon juice and drizzle oil while whisking it. Add in the lemon zest and rosemary.

Drizzle this dressing over the salad. Add salt and black pepper. Mix well.

Serve chilled. Garnish with fresh coriander.

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