Buckwheat, Tofu and Mushroom Salad with Miso Ginger Dressing

Buckwheat, Tofu and Mushroom Salad with Miso Ginger Dressing

Buckwheat, Tofu and Mushroom Salad with Miso Ginger Dressing

Preparation time: 30 minutes
Cooking time: 20 minutes
Servings: 2 servings

Buckwheat is a highly nutritious gluten-free grain with nutty flavour. It can be eaten cooked or rehydrated in salads, as a side dish, or even for breakfast in your porridge. When you have pre-cooked grains and root veggies already prepared, it becomes incredibly easy to put together a nutritious and filling salad in under 25 minutes. For this recipe, we're using some greens, sautéed tofu with mushrooms and crispy roasted chickpeas for a delicious salad main!



  • 1 cup hulled buckwheat (or sprouted buckwheat)
  • 1 cup white beans or chickpeas, rehydrated or canned
  • 2-3 tbsp olive oil
  • 2-3 small beets, roasted or cooked
  • 1 block tofu
  • 10 white mushrooms
  • 2 cups arugula (or other choice of green)
  • ¼ cup sunflower seeds, toasted
  • Sea salt and fresh ground pepper
  • Pinch of spices, your choice

Miso-ginger dressing

  • 1/3 cup rice vinegar
  • 1/4 cup vegetable oil
  • 1 tsp sesame oil
  • 1 tbsp maple syrup
  • 1 tbsp miso paste
  • 1 tbsp soy sauce
  • 1 tbsp sesame seeds
  • 1 inch fresh ginger, grated
  • 1 garlic clove


  1. Soak buckwheat in plenty of water overnight. Rinse well, drain and set aside. If you prefer cooked buckwheat, boil in 2 cups of water for 13-15 minutes. Mix buckwheat (whether using rehydrated, cooked or sprouted) with 1 tbsp olive oil, salt and pepper. Set aside.
  2. On a baking sheet, spread the white beans or chickpeas. Drizzle with 1 tbsp olive oil, then season with salt, pepper and a pinch of your preferred spices. Bake 15 to 20 minutes at 350°F. Keep warm.
  3. Cut cooked beets into 4 or 6 depending on size. Cut tofu into cubes.
  4. Slice mushrooms into 2 or 4. In a frying pan, sauté garlic, tofu and mushrooms 10 minutes in a little olive oil. Tofu should be golden brown and mushrooms cooked through. Season generously and keep warm.
  5. Prepare the miso dressing: place all ingredients in food processor and mix until smooth and creamy.
  6. In a large bowl, place arugula on the bottom and top with buckwheat. Add tofu-mushroom mixture on one side and white beans or chickpeas on the other. Garnish with chopped beets and sprinkle with sunflower seeds. Drizzle with miso dressing.
Note: The dressing will keep for several days in an airtight container in the refrigerator.
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