Buckwheat and Potato Salad
Rinse the buckwheat. Put it in a saucepan with twice its volume of water and bring to a boil. Reduce the heat to a simmer and cook for about 15 minutes, or until tender.
Meanwhile, put the potatoes in a saucepan with enough water to cover and bring to a boil. Cook until fork-tender, about 12 minutes. Remove the potatoes from the water with a slotted spoon and add the peas. Cook for just a few minutes, until al dente, then drain.
Halve the potatoes and let them cool. Peel, pit, and chop the avocado and chop the scallions.
In a serving bowl, mix the peas, avocado, scallions, arugula, potatoes, and buckwheat. Season with salt and pepper. For me, the best way to dress this salad is with nothing but a little olive oil.
Although buckwheat looks like a grain, it is not; it’s something called a pseudo-grain. Buckwheat, amaranth, quinoa—all are pseudo-grains that have recently come into the spotlight. Like quinoa, buckwheat contains essential amino acids and is typically less refined than other grains. Buckwheat is gluten-free; it doesn’t elevate blood sugar as much a conventional grains; it is a source of fiber, magnesium, potassium, phosphorus; and vitamins B1 and B6. Although buckwheat and quinoa contain a lot of other nutrients, they remain concentrated carbohydrates (more than 10 percent of their content), so I prefer not to combine them with concentrated proteins (meat and fish), only with vegetables.
Eating potatoes every once in a while is fine, especially if you combine
them with vegetables. This way, you eat fiber and the carbohydrates are not absorbed as quickly. If you let potatoes cool, the process results in the creation of an insoluble carbohydrate that is not digested by our enzymes but is a probiotic, meaning food for bacteria in the large intestine. This helps cultivate healthy intestinal flora.
- 2⁄3 cup (110 g) whole buckwheat groats (see tip)
- 10 baby potatoes (see tip)
- 7 ounces (200 g) sugar snap peas
- 1 avocado
- 4 scallions
- arugula or fresh herbs