We love Spring time because it means the start of salads! Buckwheat is the perfect base for salads as its full of vital complex carbohydrates, iron, potassium, dietary fibre and contains all the essential amino acids. Not to mention, it's quick to cook and absolutely delicious. The nuttiness of buckwheat combined with the freshness of mango, creaminess of avocado and slight bitterness of kale makes this dish a must-make recipe.

Serves 4-5


2 cups buckwheat
1 bunch kale, chopped (raw or lightly steamed if preferred)
1 red onion, finely chopped
1 red capsicum, chopped
2 mangos, cubed
2 avocados, cubed
1/2 cup toasted pumpkin seeds, to top

Juice of 1 orange
1 tbsp apple cider vinegar*
1/4 cup tahini*
1 garlic clove, roasted
2 tbsp maple syrup*
1 tbsp mustard
1/2 cup water
Salt and pepper, to taste


1. In a large saucepan bring 4 cups of water and some salt to the boil. Add the buckwheat, reduce the heat, cover and cook until all the water has been absorbed (about 10 mins). Remove from heat, take off the lid and allow to cool for at least 30 minutes. (Or you can pre-soak the buckwheat in water overnight which will half the cooking time when boiling).

2. Add all the dressing ingredients to a blender or food processor and mix until smooth and creamy.

3. Add all salad ingredients including cooled buckwheat into a large bowl and lightly toss until everything is well combined, taking care not to mash the mix.

4. To serve, add the salad to individual bowls, drizzle with some dressing then sprinkle with toasted pumpkins seeds to garnish.

*Item not available online but is available in your local GoodFor store.

This recipe was contributed by Karina aka @simplylivingnz