Recipe for: Spring Salad with Beet Greens, Green Asparagus, Young Peas, and Toasted Buckwheat - photo 1
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Recipe for: Spring Salad with Beet Greens, Green Asparagus, Young Peas, and Toasted Buckwheat

Salads Vegetarian Dishes 50 min Medium 17 wyświetleń ~9.75 PLN * - (0)
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Description

A light, healthy salad featuring spring vegetables: young beet greens, green asparagus, and fresh peas combined with crunchy, toasted buckwheat. The dish blends the earthy notes of beet greens and the nutty aroma of buckwheat with the green freshness of asparagus and the sweetness of young peas. A delicate dressing made from yogurt and lemon juice with mustard ties the ingredients together, while optional toasted sunflower seeds or cottage cheese add texture and protein. The salad is perfect as a light lunch, a side dish for grilled meat, or a standalone dish for a spring gathering. It presents beautifully on a large platter — the contrast of the red young beets with the vibrant green vegetables is visually appealing and appetizing.

Ingredients Used

Ingredients (14)

Servings:
4
  • Beetroot 400 g
  • Green asparagus 300 g
  • Young peas 150 g
  • Toasted buckwheat groats 120 g
  • Rapeseed oil 30 g
  • Natural yogurt 150 g
  • Lemon juice 30 ml
  • Mustard 15 g
  • Red onion 75 g
  • 🌿 Przyprawy
  • Salt 2 g
  • Black pepper 2 szczypty (~1 g)
  • Dill 1.5 pęczki (~30 g)
  • ✨ Opcjonalne
  • Roasted sunflower seeds 30 g
  • Low-fat cottage cheese 100 g
💰 Szacowany koszt dania: ~9.75 PLN (2.44 PLN/porcję)
* Brak cen dla niektórych składników

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Toasting and cooking the groats

1

Prepare the buckwheat. Place a dry pan over medium heat. Pour 120 g of buckwheat into the cold pan and spread it evenly. Toast for 4-6 minutes, stirring constantly with a wooden spoon — the buckwheat should start to release a nutty aroma and darken slightly. After toasting, transfer the buckwheat to a small pot, pour in 240 ml of boiling, lightly salted water, cover with a lid, reduce the heat to low, and cook for 10-12 minutes, until the water is absorbed. After cooking, let it sit covered for 5 minutes, then fluff with a fork to separate the grains.

Ingredients: Toasted buckwheat groats
Use a wide, dry pan for toasting; stir constantly to avoid burning. For cooking, use a pot with a lid. If the groats are hard after 12 minutes, add 1-2 tablespoons of water and cook for another 2-3 minutes.

Preparation of beet greens

2

Separate the bulbs from the leaves of the beet greens. Wash the bulbs (young beets), peel them thinly if necessary, and cut them into cubes about 1 cm. Rinse the leaves and thin stems thoroughly under running water, dry them in a salad spinner or with paper towels, and tear the larger leaves into smaller pieces.

Ingredients: beetroot
Use a sharp knife and a cutting board. If the tubers are very small, you can cut them in half instead of dicing them.

Blanching beet greens and vegetables

3

Prepare a pot with plenty of salted boiling water and a bowl with ice-cold water (ice bath). First, add the chopped beetroot bulbs to the boiling water and cook for 6-8 minutes until they are tender but not falling apart (check with a fork). Remove with a slotted spoon to the ice bath to retain the color. Then, add the beetroot leaves to the boiling water for 20-30 seconds until wilted, and also cool in the ice water. Dry the bulbs and leaves on a towel.

Ingredients: beetroot
Use a large slotted spoon or strainer to remove. Blanching preserves the vibrant color and removes the raw taste of the leaves. Do not cook the leaves for too long — they will become soft and gray.

Preparation of asparagus and peas

4

Trim the ends of the asparagus: snap off 2-3 cm from the ends or break them where they naturally snap. Cut the stalks into 3-4 cm pieces (leave the tips in larger pieces). Add the asparagus to boiling salted water and blanch for 2-3 minutes (they should be bright green and firm). Drain and immediately transfer to an ice bath. Blanch the peas for 1-2 minutes (if fresh) or 30-60 seconds if frozen, until they are tender-sweet, then cool in ice.

Ingredients: green asparagus, young peas
Use a long slotted spoon and a bowl of cold water. Blanching preserves freshness and color — do not cook too long, the asparagus should be crisp.

Preparing the onion

5

Thinly slice 75 g of red onion into half-moons. To mellow the sharpness, soak the slices in a tablespoon of lemon juice (with some reserved for the dressing) or cold water and let sit for 5-10 minutes, then drain.

Ingredients: Red onion, Lemon juice
Use a sharp knife or a mandoline. Soaking the onion in lemon juice will also add a subtle acidity.

Sauce

6

In a bowl, combine 150 g of natural yogurt, 15 g of mustard, 30 ml of lemon juice, and 30 g of rapeseed oil. Add 2 g of salt and 1 g of freshly ground pepper. Whisk vigorously with a whisk or fork for 20-30 seconds until the sauce becomes smooth and slightly emulsified. Add finely chopped dill (about 15 g from a bunch) and mix.

Ingredients: Natural yogurt, Mustard, Lemon juice, Rapeseed oil, Salt, Black pepper, Dill
Use a small bowl and a whisk or fork. Add the oil in a thin stream if you want to achieve a creamier sauce. Taste and season with lemon juice and salt to your liking.

Salad Assembly

7

In a large bowl, combine the cooled buckwheat, blanched beetroot bulbs, torn beet greens, chopped asparagus, peas, and drained onion. Drizzle with the prepared dressing and gently mix with a silicone spatula for 20-30 seconds — stir from the bottom to avoid mashing the vegetables. Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed.

Ingredients: Toasted buckwheat groats, beetroot, green asparagus, young peas, Red onion, Natural yogurt, Lemon juice, Rapeseed oil, Mustard, Salt, Black pepper, Dill
Use a large mixing bowl and a spatula or large spoon. Gently mix to preserve the texture of the vegetables. If the salad seems dry, add 1 tablespoon of canola oil.

Finishing and serving

8

Transfer the salad to a serving platter or portion it onto plates. Optionally sprinkle with 30 g of toasted sunflower seeds for crunch and/or crumble 100 g of low-fat cottage cheese on top. Garnish with sprigs of dill. Serve immediately at room temperature or slightly chilled.

Ingredients: Roasted sunflower seeds, Low-fat cottage cheese, Dill
Use a large platter for an impressive presentation. Additionally, you can serve lemon slices next to the plate. If serving later, keep the sauce separate and mix just before serving.

Fun Fact

💡

Buckwheat is traditionally used in Poland in many ways — from Christmas porridge to modern salads. Young beetroot (young bulbs and leaves) was valued in folk cuisine for its rapid seasonal growth and intense color.

Best for

wiosenne obiady piknik lekki lunch przyjęcie w ogrodzie

Tips

🍽️ Serving

Serve the salad at room temperature or slightly chilled. It pairs well with grilled chicken breast or as a side to smoked fish. If you plan to transport it (picnic), keep the dressing separate and mix just before serving.

🥡 Storage

Store in the refrigerator in a closed container for up to 48 hours. It is best to store the dressing separately for up to 24 hours; after adding the dressing, the salad loses some of its crunch. Heat the groats separately, do not heat the vegetables — serve them cold or at room temperature.

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