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Salad recipes

Buckwheat mushroom salad with tahini mustard dressing

Prep time 15 minutes | Cook time 20 minutes
serves 4 people

Photography by Tracey Creed
Recipe by Tracey Creed and Amandine Paniagua
Words by Amandine Paniagua

Published November 8 2021
Updated July 25 2023


Buckwheat mushroom salad
1 cup buckwheat
2 shallots, thinly sliced
2 tbsp olive oil
500 grams mixed mushrooms
sea salt and pepper, to taste
2 sprigs fresh thyme
1 garlic clove, crushed
2 cups fresh herbs, we used coriander, parsley and mint
juice of 1 lemon
Tahini mustard dressing
14 cup red wine vinegar
14 cup lemon juice
2 tsp garlic minced
12 tsp fine sea salt
12 cup tahini
6 tbsp dijon mustard
2 tbsp maple syrup
1 tsp ground cumin
12 tsp smoked paprika


First, prepare the tahini dressing. You can make this well ahead of time. Combine ingredients in a bowl and whisk. Add more tahini or water to achieve the right consistency—spreadable but not pourable. Add salt or vinegar to taste. Set aside until you are ready to serve.

Rinse the buckwheat using a fine mesh strainer until water runs clear. In a medium-sized pot, bring 1½ cup of water to boil over high heat. Stir in the buckwheat until the water boils again, then reduce to a low simmer. Cook until tender or water is absorbed, approximately 15 minutes. Remove from heat, drain and set aside to cool.

Meanwhile, in a large skillet over medium-high heat, cook the shallots in olive oil. Stir frequently to avoid burning the shallots, around 5 minutes. Next, add the mushrooms and cook, tossing until golden brown, about 3 minutes. Season mushrooms with salt and pepper, and cook for a further 3 or so minutes.

Reduce heat to medium, add the thyme and garlic. Remove from heat, squeeze over the lemon juice and fold through the herbs. Transfer the mushrooms to the buckwheat, and fold through to combine.

To assemble, plate the tahini mustard dressing first, then layer on top the buckwheat salad. Garnish with extra herbs and extra toasted seeds. Serve immediately.

This buckwheat mushroom salad with tahini mustard dressing is a simple yet delicious and healthful meal. A staple recipe, this salad is easy, quick to prepare and packed with essential nutrients. You can make it most times of the year, and it is relatively affordable. I also love that the herbs in the ingredient list are accessible to grow some in your garden or pots, like parsley and mint. With buckwheat and mushrooms as a base, the flavours of this recipe come from the dressing. Half a cup of tahini, one of our favourite nuts-derived foods, pairs with a combination of tasteful condiments and spices, including mustard, cumin and paprika, uplifting the sauce for a more exciting meal.

This buckwheat mushroom salad is also versatile, perfect for lunch, dinner, picnic or hiking, as it holds itself well. And meal-prep friendly, always. We had initially made a version of this salad with freekeh, but we switched the wheat for buckwheat for a gluten-free option. On the nutrition aspect, this salad arrangement is high in fibre, with approximately 32% of your recommended dietary intake (RDI) per serving, Vitamin A (about 29% RDI per serving), Vitamin C (roughly 20% RDI per serving) and Potassium, with approximately 26% RDI. It is also packed with vitamin B5, critical for blood cells production, and Vitamin K, essential for the body to manage blood clotting and bone health. The dressing is rich in minerals and helps boost your essential nutrient intake with more than 5% of RDI for Fiber, Iron, Calcium, Vitamin A, Vitamin C, Folate and Potassium.

The idea for this recipe came from another we created a few years ago for GoodFor store. It is sometimes funny to reflect and see how much we have progressed, in cooking, photography, writing, and overall experience. Sometimes when I wonder where we are going like this, a quick look at what we have achieved and learned, all by ourselves, makes me feel better and happy. We never received significant ongoing support from brands, and it is our commitment to sharing what we think is relevant, the way forward for our planet's well-being and people's health, that drives us. So thank you for reading and preparing our recipes. We hope you enjoy and learn as much as we do!

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