Recipe: Kasha and Avocado Salad

Healthy and delicious, this gluten and dairy-free, wholesome salad combines Kasha with nutrient-dense avocados from Mexico and sweet potato. Make it ahead of time for your next brunch, picnic or everyday meal.

More than satisfying, as well as texturally pleasing to the palate, this gluten and dairy-free, wholesome salad combines Kasha with nutrient – dense avocados from Mexico and sweet potato. It can be made up to two days before serving, making it ideal for those who like to plan ahead for brunch, picnics or everyday meals.


2 cups vegetable broth

500 mL

1 clove garlic, minced


1/2 tsp ground cumin

2 mL

1 cup kasha or buckwheat groats

250 mL

1 large sweet potato, peeled and cut into ½-inch (1 cm) cubes


1/4 cup red wine vinegar

60 mL

3 tbsp extra-virgin olive oil

45 mL

2 tsp Dijon mustard

10 mL

1 tsp Paprika

5 mL

1/2 tsp each salt and freshly ground pepper

2 mL

3 green onions, thinly sliced


2 stalks celery, thinly sliced


half sweet red pepper


1/3 cup chopped fresh parsley or cilantro

75 mL

2 firm-ripe avocados from Mexico, halved, pitted, peeled and diced


1/2 cup toasted pepitas or sunflower seeds

125 mL


In saucepan, bring broth, garlic and cumin to boil over high heat. Stir in kasha; reduce heat to medium-low, cover and simmer until no liquid remains and kasha is tender, about 15 minutes. Scrape into large bowl and let cool.

In separate saucepan of boiling salted water, cook sweet potato just until tender, about 5 minutes. Drain; let cool.

In small bowl, whisk vinegar, oil, mustard, paprika, salt and pepper; add to kasha, along with green onions, celery, red pepper and parsley, tossing to coat. Gently fold in sweet potatoes, avocados and pepitas.

Serve right away, or cover and refrigerate for up to 2 days (if making ahead of time, add avocado and pepitas just before serving.)

Makes: 6 to 8 servings (8 cups/2 L).

Tip: For an alternate version, add 1 cup (250 mL) crumbled feta cheese.

PER SERVING (1 cup/250 mL): about 280 cal, 7 g pro, 17 g fat (3 g sat. fat), 28 g carb, 7 g fibre, 320 mg sodium. % RDI: 3% calcium, 19% iron, 23% vit A, 45% vit C.