Buckwheat and roasted pumpkin salad with sumac yoghurt and pickled red onion

Naturally gluten-free buckwheat is high in protein, iron, zinc and B vitamins, as well as selenium. Try it in this salad recipe with roasted pumpkin, pickled red onion and sumac-spiked yoghurt. Created by Emma Galloway for Taste magazine

By Emma Galloway
  • 10 mins preparation
  • 40 mins cooking
  • Serves 6
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For more recipes, tips and inspiration from Emma Galloway, check out her blog mydarlinglemonthyme.com


  • 1 cup buckwheat
  • 1 small butternut pumpkin
  • 4 tablespoon extra virgin olive oil
  • juice 1/2 lemon
  • small handful flat-leaf parsley, roughly chopped
  • small handful mint leaves, roughly chopped
Pickled red onion
  • 1 medium red onion, finely sliced
  • 1/4 cup (60ml) apple cider vinegar
  • 1 tablespoon raw sugar
  • 1 1/2 teaspoon fine sea salt
Sumac yoghurt
  • 1/2 cup (125ml) plain Greek yoghurt
  • 1 small clove garlic, crushed
  • 1 tablespoon lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon ground sumac


  • 1
    Cook buckwheat following instructions below. Let cool.
  • 2
    Meanwhile, preheat oven to 200°C. Peel and deseed pumpkin, then slice into small wedges. Transfer to oven tray, drizzle with half the oil, season and roast for 30-40 minutes or until tender and golden.
  • 3
    While pumpkin is roasting, prepare the pickled red onion. Place the sliced red onion in a shallow bowl and break up using your hands.
  • 4
    Combine apple cider vinegar, sugar and sea salt in a small saucepan and bring to the boil, stirring often to dissolve sugar.
  • 5
    Once boiling, remove from the heat and immediately pour over the onion. Set aside to cool, stirring often.
  • 6
    To make sumac yoghurt, place all the ingredients in a bowl and mix well.
  • 7
    To assemble salad, place cooled buckwheat, pumpkin, the remaining oil, lemon juice and herbs in a bowl and mix well. Divide between bowls, top with drained pickled onion and dollop with sumac yoghurt.
How to cook buckwheat
  • 8
    To cook, bring a large saucepan of lightly salted water to the boil, add 1 cup (180g) raw hulled buckwheat and cook for 10-12 minutes or until tender (it will still have some bite). Drain well and set aside to cool.


  • Buckwheat is a naturally gluten-free grain (ignore the ‘wheat’ part of its name) from the same family as rhubarb and sorrel. It’s great in soups and stews, or can be sprouted and used in salads, granolas and porridge.

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