Gluten-Free Buckwheat, Asparagus, and Pesto Salad
This bright salad pairs nutty buckwheat with tender steamed asparagus, all tossed in fragrant basil pesto and finished with a sprinkle of Parmesan. Gluten-free and satisfying, it balances herbaceous, garlicky notes with a pleasant bite from the grains. Serve Gluten-Free Buckwheat, Asparagus, and Pesto Salad warm for comfort or chilled for a refreshing meal.
- Prep10 mins
- Cook20 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Gluten-Free Buckwheat, Asparagus, and Pesto Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 3 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 51
- Heart Health
- 49
- Metabolic
- 24
- Digestive
- 27
- Inflammatory
- 35
- Performance
- 44
- General Wellness
- 1
Bring 1 cup water to a boil in a saucepan. Add buckwheat and stir once. Lower the heat and simmer until the buckwheat is tender but still firm to the bite, about 8 minutes.
- 2
Set a steamer insert into a saucepan and add water until it sits just below the steamer. Bring the water to a boil. Add the asparagus, cover, and steam until tender, 2 to 6 minutes. Remove from the steamer and cut into 1/2-inch pieces.
- 3
Combine the asparagus and pesto in a bowl and mix until coated. Add the buckwheat and toss to combine. Top with Parmesan cheese.
- Calories 143.84 kcal Moderate 7%
- Protein 5.56 g Moderate 11%
- Carbohydrate 18.43 g 7%
- Total Fat 5.53 g Moderate 7%
- Saturated Fat 0.98 g Low Source 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 2.73 mg Low Source 1%
- Sodium 138.05 mg Moderate 6%
- Dietary Fiber 2.75 g Low Source 10%
- Total Sugars 3.47 g --
- Added Sugars 2.49 g Low Source 5%
- Calcium 71.93 mg Low Source 6%
- Iron 1.5 mg Low Source 8%
- Potassium 138.93 mg Low Source 3%
- Vitamin A 27.09 mcg Low Source 3%
- Vitamin C 3.7 mg Low Source 4%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
About This Recipe
Gluten Free Buckwheat, Asparagus, and Pesto Salad is an Italian dinner recipe made with 5 ingredients. It takes about 30 mins, serves 4, and is rated easy. Key ingredients include Asparagus, Buckwheat Groats, Grated Parmesan Cheese, and Pesto. Each serving provides about 143.84 kcal.
Recipe Questions
- What is Gluten-Free Buckwheat, Asparagus, and Pesto Salad?
- It is an Italian salad recipe made with 5 ingredients, usually served for dinner or lunch or salad.
- What is Gluten-Free Buckwheat, Asparagus, and Pesto Salad made of?
- The main ingredients are Asparagus, Buckwheat Groats, Grated Parmesan Cheese, Pesto, Water. The full list of 5 is above.
- What goes well with Gluten-Free Buckwheat, Asparagus, and Pesto Salad?
- Explore these Italian side-dish recipes.
- How long does it take to make Gluten-Free Buckwheat, Asparagus, and Pesto Salad?
- About 30 mins in total: 10 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 143.84 kcal. The full nutrition breakdown is above.
- Is Gluten-Free Buckwheat, Asparagus, and Pesto Salad easy to make?
- This recipe is rated easy, with 5 ingredients and 3 steps.
- Is Gluten-Free Buckwheat, Asparagus, and Pesto Salad healthy?
- Gluten-Free Buckwheat, Asparagus, and Pesto Salad has an easyChef Pro health score of 46/100. Per serving, it provides 143.84 calories and 5.56 g of protein, or 11% of the Daily Value. Worth noting per serving: sodium at 138.05 mg (6% of the Daily Value). It contains Milk, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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