I absolutely love this recipe because it’s a perfect blend of wholesome ingredients that keep me fueled and energized, with the kasha and potatoes providing hearty satisfaction. Plus, the tangy apple cider vinegar and Dijon dressing bring all the flavors together in a way that’s both refreshing and comforting, making it a go-to dish for any occasion.
The nutritious combination of kasha, potatoes, and green beans makes my Kasha Green Bean Potato Salad a hearty dish. It’s packed with protein, and the fiber in each ingredient, plus some additional fiber from the dressing (base) makes this salad especially filling.
I once thought salads were synonymous with “satisfaction not guaranteed.” But that was before I had any salad that includes kasha. The crunch of toasted walnuts (optional) makes this salad even better.
Ingredients
Kasha (Buckwheat Groats): A grain that is free from gluten and abundant with protein, fiber, and antioxidants.
Green beans are low in calories, rich in vitamins A, C, and K, and a good source of fiber.
Potatoes furnish the body with carbohydrates for energy and are a good source of vitamin C and potassium.
The red onion has a crisp texture and provides both antioxidants and vitamin C.
Olive oil carries fats that are healthy for the heart.
These fats accentuate flavors and enhance the absorption of nutrients.
Probiotics for gut health and a pleasant tang are provided by apple cider vinegar.
Mustard from Dijon: Contributes an intense, spicy taste and is a source of selenium.
Honey: Provides sweetness from a natural source and has antioxidants in its makeup.
Fresh vitamin A, C, and K, plus antioxidants, in parsley liven up the dish.
Ingredient Quantities
- 1 cup kasha (buckwheat groats)
- 2 cups water
- 1 tablespoon olive oil
- Salt, to taste
- 1/2 pound green beans, trimmed and cut into 1-inch pieces
- 4 medium potatoes, boiled and diced
- 1 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon honey
- Salt and pepper, to taste
- Optional: 1/2 cup toasted walnuts or sunflower seeds
Instructions
1. In a medium-sized saucepan, mix together the following ingredients:
1 cup kasha (buckwheat groats)
2 cups water
1 tablespoon olive oil
1 pinch salt
Bring to a boil, then reduce to a simmer, and cover. Let it cook for about 15 minutes, or until it seems done to you. Remove from heat and let cool.
2. As the kasha cooks, bring salted water in a separate pot to a roaring boil. Shear the green beans and cut them to the desired length. Trim and cut the green beans to the desired length. Add the beans to the water and cook for 3-4 minutes until tender-crisp. Drain and rinse under cold water to stop the cooking.
3. In a large bowl, mix the kasha, green beans, and potatoes, which should all be cooled to room temperature.
4. Finely chop the red onion and parsley. Add them to the bowl containing the kasha, parsley, and vegetables.
5. In a tiny basin, blend together with a whisk 3 tablespoons of olive oil, 2 tablespoons of apple cider vinegar, 1 tablespoon of Dijon mustard, and 1 teaspoon of honey until the ingredients are well amalgamated. Salt and pepper to taste until the mixture reaches your desired level of seasoning.
6. The dressing should be poured over the kasha and vegetable mixture, and the entire combination should be tossed gently and thoroughly. This should be done so that each ingredient is coated with the dressing and so that the entire mixture has an even consistency; otherwise, you might get an unsuspecting bite of kasha that, were it properly dressed, might taste wonderful in conjunction with the vitamins and minerals in the bok choy.
7. If you are using them, gently fold in the toasted walnuts or sunflower seeds for an extra crunch and burst of flavor.
8. Season to taste with additional salt and pepper if necessary.
9. Refrigerate the salad for at least 30 minutes to allow the flavors to meld. Cover the salad before refrigerating.
10. Chill it or let it warm to room temperature; either way, it’s a refreshing side dish or a light main course. Enjoy!
Equipment Needed
1. Medium-sized saucepan
2. Pot for boiling water
3. Knife
4. Cutting board
5. Large bowl
6. Small bowl
7. Whisk
8. Measuring cups
9. Measuring spoons
10. Colander or strainer
11. Stirring spoon or spatula
12. Serving spoon
13. Refrigeration-safe cover or wrap
FAQ
- Q: Can I use another type of grain instead of kasha?Yes, you can replace kasha with quinoa or bulgur for varied textures and tastes.
- Q: How do I ensure the green beans remain crisp?A: For 2 minutes, place the green beans in boiling water. Then quickly transfer them to an ice bath to stop the cooking and keep them crisp and bright.
- Q: Can this salad be made ahead of time?Q: Can I make the salad a day in advance, or will it get too soggy in the refrigerator?
- Q: Is there a substitute for Dijon mustard?If Dijon mustard is not at hand, yellow mustard or a small amount of whole-grain mustard can serve as an alternative.
- Q: Can I add protein to this salad?Protein-rich foods such as grilled chicken, chickpeas, and tofu would complement the dish perfectly.
- Q: How do I store leftovers?Leftovers can be kept in the fridge for about 3 days, as long as they’re stored in tight-sealing containers.
- Q: What can I use instead of apple cider vinegar?You can replace apple cider vinegar with white wine vinegar or lemon juice for a similar flavor profile. That said, these are all fairly common ingredients in salad dressings. If you’re making a vinaigrette and you don’t have any of these three liquids on hand, it can be helpful to think about what you do have and how to use it effectively.
Substitutions and Variations
Buckwheat groats (kasha): For another flavor and texture, try quinoa or farro.
Green beans: Replace with asparagus or sugar snap peas for a crunch similar to that of green beans. These alternatives will also provide a similar visual effect because both have a color similar to that of green beans.
Substitute sweet potatoes or Yukon gold potatoes for a different flavor profile.
For apple cider vinegar, you can use either white wine vinegar or lemon juice if you’re looking for a different type of acidity.
Whole grain mustard or spicy brown mustard can be substituted for Dijon mustard with a taste variance that you may prefer.
Pro Tips
1. Toasting the Kasha: Before cooking the kasha, consider dry-toasting it in a pan over medium heat until it becomes aromatic and slightly golden. This step enhances the nutty flavor of the buckwheat.
2. Cook Potatoes Uniformly: To ensure even cooking, consider boiling the potatoes whole and with the skin on. Once cooked, cool them slightly, peel, and then dice. This helps prevent the potatoes from becoming waterlogged.
3. Vinaigrette Variations: For added depth of flavor, consider whisking in a small clove of minced garlic or a pinch of smoked paprika into the vinaigrette. It adds a subtle kick and complexity to the dish.
4. Maintain Green Bean Color: After cooking the green beans, immediately plunge them into ice water to stop the cooking process and maintain their vibrant green color. This method, called blanching, keeps them crisp.
5. Nut Toasting Tip: If using walnuts or sunflower seeds, you can enhance their flavor by lightly toasting them in a dry skillet over medium heat for a few minutes. This brings out their natural oils and adds a delightful crunch to the salad.
Kasha Green Bean Potato Salad Recipe
My favorite Kasha Green Bean Potato Salad Recipe
Equipment Needed:
1. Medium-sized saucepan
2. Pot for boiling water
3. Knife
4. Cutting board
5. Large bowl
6. Small bowl
7. Whisk
8. Measuring cups
9. Measuring spoons
10. Colander or strainer
11. Stirring spoon or spatula
12. Serving spoon
13. Refrigeration-safe cover or wrap
Ingredients:
- 1 cup kasha (buckwheat groats)
- 2 cups water
- 1 tablespoon olive oil
- Salt, to taste
- 1/2 pound green beans, trimmed and cut into 1-inch pieces
- 4 medium potatoes, boiled and diced
- 1 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon honey
- Salt and pepper, to taste
- Optional: 1/2 cup toasted walnuts or sunflower seeds
Instructions:
1. In a medium-sized saucepan, mix together the following ingredients:
1 cup kasha (buckwheat groats)
2 cups water
1 tablespoon olive oil
1 pinch salt
Bring to a boil, then reduce to a simmer, and cover. Let it cook for about 15 minutes, or until it seems done to you. Remove from heat and let cool.
2. As the kasha cooks, bring salted water in a separate pot to a roaring boil. Shear the green beans and cut them to the desired length. Trim and cut the green beans to the desired length. Add the beans to the water and cook for 3-4 minutes until tender-crisp. Drain and rinse under cold water to stop the cooking.
3. In a large bowl, mix the kasha, green beans, and potatoes, which should all be cooled to room temperature.
4. Finely chop the red onion and parsley. Add them to the bowl containing the kasha, parsley, and vegetables.
5. In a tiny basin, blend together with a whisk 3 tablespoons of olive oil, 2 tablespoons of apple cider vinegar, 1 tablespoon of Dijon mustard, and 1 teaspoon of honey until the ingredients are well amalgamated. Salt and pepper to taste until the mixture reaches your desired level of seasoning.
6. The dressing should be poured over the kasha and vegetable mixture, and the entire combination should be tossed gently and thoroughly. This should be done so that each ingredient is coated with the dressing and so that the entire mixture has an even consistency; otherwise, you might get an unsuspecting bite of kasha that, were it properly dressed, might taste wonderful in conjunction with the vitamins and minerals in the bok choy.
7. If you are using them, gently fold in the toasted walnuts or sunflower seeds for an extra crunch and burst of flavor.
8. Season to taste with additional salt and pepper if necessary.
9. Refrigerate the salad for at least 30 minutes to allow the flavors to meld. Cover the salad before refrigerating.
10. Chill it or let it warm to room temperature; either way, it’s a refreshing side dish or a light main course. Enjoy!
