⏱ 55 min totalBuckwheat, Beet & Citrus Salad
Per 1 serving · 328 g · 10 ingredients
of a 2,000 cal day
- Protein7.6g10% of calories
- Carbs46g64% of calories
- Fat8.4g26% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Buckwheat, Beet & Citrus Salad (328 g) has 274 calories, with 7.6 g of protein, 46 g of carbohydrates and 8.4 g of fat. Most of its energy comes from carbs (64% of calories). It is high in dietary fiber (29% DV), Vitamin C (44% DV) and riboflavin (b2) (20% DV).
High in
20%+ of the daily value
- Dietary fiber29%
- Vitamin C44%
- Riboflavin (B2)20%
- Niacin22%
- Folate (B9)28%
- Iron21%
Good source of
10–19% of the daily value
- Thiamine11%
- Vitamin B615%
- Pantothenic acid18%
- Potassium13%
- Zinc12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄¼ dash Salt
¼ dash Black pepper
¾ beet Beets
½ tbsp Olive oil
¼ cup Buckwheat- 🥄½ cup Water
½ tsp Rice wine vinegar
¼ shallot (medium) Shallots
½ stalk, medium Celery
½ fruit Oranges
Directions
- 1
Preheat your oven to 375°F. Peel beets and chop into approx. 1" pieces. Chop shallots and celery.
- 2
Toss the beets in half of the olive oil and lay them onto a baking sheet. Sprinkle with salt and pepper. Roast for 30 minutes, or until the beets are soft and browning ever so slightly. Remove the beets from the oven and allow them to cool.
- 3
While the beets cook, combine the buckwheat groats and the two cups of water in a medium sized pot or a large saucepan. Bring the mixture to a boil and reduce it to a simmer. Simmer it for 12-15 minutes, or until the buckwheat has absorbed the liquid. Fluff the buckwheat and let it sit until it's room temperature.
- 4
Cut one of the oranges in half and squeeze out the juice (you'll use this in the dressing). Peel and section the remaining 1½ oranges. Set the sections aside.
- 5
Whisk together the olive oil, orange juice, vinegar, shallot, and salt and pepper together in a large mixing bowl. Toss in the celery and beets, along with the cooked buckwheat. Mix it all together. Check the mixture for seasoning and season to taste.
- 6
Transfer the grain salad to a serving bowl. Top with orange sections and ½ cup crumbled sunflower feta. Serve.
Vitamins & minerals
Amounts for 1 serving (328 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 13 μg | 1% |
| Vitamin C | 39 mg | 44% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 10 μg | 8% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 3 mg | 22% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 110 μg | 28% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 56 mg | 6% |
| Iron | 2 mg | 21% |
| Potassium | 602 mg | 13% |
| Magnesium | 123 mg | 29% |
| Phosphorus | 193 mg | 28% |
| Zinc | 1 mg | 12% |
| Copper | 1 mg | 58% |
| Manganese | 1 mg | 36% |
| Selenium | 4 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 113 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 274 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in Buckwheat, Beet & Citrus Salad?
One serving of Buckwheat, Beet & Citrus Salad (1 serving) has 274 calories, which works out to 84 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Buckwheat, Beet & Citrus Salad high in protein?
Not especially. It has 7.6 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Buckwheat, Beet & Citrus Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Buckwheat, Beet & Citrus Salad?
105 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Buckwheat, Beet & Citrus Salad?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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