Warm Buckwheat, Kūmara & Avo Salad

Warm, satisfying and full of flavour, this buckwheat, kūmara and avocado salad is an easy way to turn simple whole-food ingredients into a nourishing lunch or dinner.

Buckwheat is gently cooked with Mitchells Nutrition Bone Broth Powder before being tossed with caramelised roasted kūmara and pear, lightly steamed greens, creamy avocado, olives and toasted seeds. A lemony tahini dressing brings everything together.

Despite its name, buckwheat isn't actually a type of wheat. It's naturally gluten-free and provides carbohydrates, fibre and plant-based nutrients, making it a versatile base for warm salads and grain-style bowls.

Cooking it with Bone Broth Powder is also an easy way to add the savoury depth of traditionally prepared bone broth without needing to make stock from scratch. Our Bone Broth Powder is made in New Zealand from grass-fed and finished New Zealand beef bones and vegetables, slow-cooked using a traditional family recipe before being gently dried.

Why you'll love this warm buckwheat salad

This recipe brings together a mix of textures and flavours that make a simple salad feel substantial: nutty buckwheat, sweet roasted kūmara and pear, fresh greens, creamy avocado and the crunch of toasted cashews and pumpkin seeds.

It's also a great example of how traditional nutrition can fit naturally into everyday cooking. Mitchells Bone Broth Powder can be sprinkled directly into meals or prepared as a stock replacement, making it an easy pantry staple for soups, stews, grains and savoury recipes.

Ingredients

For the buckwheat: 

• 1 cup buckwheat groats, rinsed
• 2 cups water
• 1–2 tbsp Mitchells Nutrition Bone Broth Protein Powder
• Pinch of sea salt

For the salad: 

• 1 large kūmara, cubed
• 1 ripe but firm pear, sliced
• 1 tbsp olive oil
• 1 tsp cumin seeds
• Salt + pepper
• 1 cup broccoli florets
• 1 bunch asparagus, chopped
• 1 courgette, sliced into ribbons or rounds
• 1 ripe avocado, sliced
• ¼ cup olives, torn or sliced
• 2 tbsp cashews, toasted
• 2 tbsp pumpkin seeds, toasted
• Small handful fresh coriander, roughly chopped

Tahini dressing: 

• 2 tbsp tahini
• 2 tbsp lemon juice
• 1 small garlic clove, crushed
• 1–2 tbsp olive oil
• Warm water to loosen
• Salt to taste

Instructions

Cook the buckwheat
Bring water, bone broth powder, and salt to a boil. Add buckwheat, reduce to a simmer, and cook for 10–12 minutes until tender with a slight bite. Drain if needed and let it sit uncovered to steam dry.

Roast kumara & pear
Preheat oven to 200°C. Toss kūmara and pear with olive oil, cumin seeds, salt, and pepper. Roast for 25–30 minutes until the kumara is golden and the pear is soft and caramelised.

Steam the greens
Lightly steam broccoli and asparagus for 2–4 minutes until bright and just tender. Toss through the courgette at the end so it softens slightly without overcooking.

Make the dressing
Whisk tahini, lemon juice, garlic, olive oil, and salt. Add warm water gradually until smooth and pourable.

Assemble
In a large bowl, combine warm buckwheat, roasted kūmara and pear, and steamed greens. Add olives and half the dressing, gently tossing to coat.

Finish
Plate up and top with avocado, toasted cashews, pumpkin seeds, and fresh coriander. Drizzle over remaining dressing.