Anti-inflammatory and easy for the vegan grill party
Ingredients:
- Buckwheat: 1 cup dry buckwheat groats
- Water: 2 cups
- Vegan Meatballs: 1 cup, grilled and quartered
- Peas: 1/2 cup, cooked
- Pickles: 1/4 cup, chopped
- Grape Tomatoes: 1/2 cup, halved
- Pumpkin Seeds: 1/4 cup
- Olives: 1/4 cup, sliced
- Corn: 1/2 cup, cooked
- Celery: 1/4 cup, chopped
- Tomatoes: 1/2 cup, cooked with buckwheat
- Avocado: 1, diced
- Salt and Pepper: to taste
- Olive Oil: 2 tablespoons (optional for dressing)
- Lemon Juice: 1 tablespoon (optional for dressing)
Instructions:
- Cook the Buckwheat:
- Rinse 1 cup of buckwheat groats under cold water.
- In a medium saucepan, bring 2 cups of water to a boil.
- Add the buckwheat, reduce the heat, and simmer for about 15 minutes or until the water is absorbed and the buckwheat is tender.
- Remove from heat and let it cool down completely.
- Prepare the Ingredients:
- While the buckwheat is cooling, grill the vegan meatballs and chop them into quarters.
- Cook the peas, corn, and any other vegetables if necessary.
- Chop the pickles, halve the grape tomatoes, slice the olives, chop the celery, and dice the avocado.
- Combine the Ingredients:
- In a large mixing bowl, combine the cooled buckwheat, grilled vegan meatballs, peas, pickles, grape tomatoes, pumpkin seeds, olives, corn, celery, cooked tomatoes, and diced avocado.
- Season with salt and pepper to taste.
- Optional: Drizzle with olive oil and lemon juice for added flavor.
- Serve:
- Toss everything together gently and serve chilled.
Nutritional Analysis (per 350g serving)
Nutritional Table (per 350g serving, approximate values):
| Nutrient | Amount per Serving | % RDI |
|---|---|---|
| Calories | 350 kcal | – |
| Protein | 14 g | 28% |
| Carbohydrates | 47 g | 16% |
| Dietary Fiber | 14 g | 56% |
| Total Fat | 18 g | 28% |
| Vitamin A | 1050 IU | 21% |
| Vitamin C | 30 mg | 50% |
| Vitamin K | 85 mcg | 106% |
| Magnesium | 120 mg | 30% |
| Zinc | 3.5 mg | 23% |
| Iron | 3.5 mg | 19% |
*Note: Nutritional values are approximate and can vary based on specific ingredient brands and quantities used.
Commentary on Anti-Inflammatory Benefits
- Buckwheat: Rich in rutin, a powerful antioxidant that can reduce inflammation and improve blood circulation.
- Pumpkin Seeds and Olives: Both contain healthy fats that can lower inflammation. Pumpkin seeds also provide magnesium, which is essential for muscle and nerve function and has anti-inflammatory effects.
- Tomatoes and Peas: High in antioxidants like lycopene and vitamins A and C, which are known to combat oxidative stress and inflammation.
- Avocado: Provides healthy fats and fiber, and its antioxidants help reduce inflammation.
Suggestions for Enhancement:
- Spinach or Kale: Boosts nutrient density with additional vitamins and antioxidants.
- Chia Seeds: Adds omega-3 fatty acids, which are known for their anti-inflammatory properties.
- Turmeric: Sprinkle a little for its powerful anti-inflammatory and antioxidant effects.
- Fresh Herbs: Such as parsley, cilantro, or basil, to enhance flavor and add more antioxidants.
This Vegan Buckwheat Salad is not only a nutrient-dense and delicious meal but also supports an anti-inflammatory diet, making it beneficial for those with RA or other inflammatory conditions. Enjoy!
