Low Iodine Roasted Beet and Walnut Salad with Buckwheat and Basil Pesto
Earthy, vibrant, and genuinely satisfying, this salad layers tender roasted beets, nutty buckwheat groats, and peppery arugula into something that feels both wholesome and a little special. The homemade walnut-basil pesto is the real star — bright with lemon juice and fresh basil, it pulls every element together without relying on any dairy or iodine-heavy ingredients that could complicate a restricted diet. Keeping iodine low often means scrutinizing store-bought dressings and condiments, but here everything is made from scratch with straightforward, whole-food ingredients you can trust. Buckwheat is a surprisingly hearty grain alternative that cooks up fluffy and mild, making it a smart base that absorbs the pesto beautifully. The beets get wrapped in foil and roasted until completely tender, developing a natural sweetness that balances the bite of the arugula and the heat of the optional red pepper flakes. A generous scatter of roughly chopped walnuts on top adds crunch and richness in every forkful. It's the kind of bowl that looks impressive enough for company but comes together with simple technique and a short ingredient list.
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Learn more →Ingredients
4 servings
For the roasted beets
- 1 lb medium beets (about 3–4), scrubbed and trimmed
- 1 tbsp extra-virgin olive oil
- ¼ tsp salt
For the buckwheat
- ¾ cup raw buckwheat groats
- 1 ½ cups water
- ¼ tsp salt
For the pesto
- 2 cups fresh basil leaves, packed
- ½ cup dry-roasted walnuts, divided
- 1 clove garlic
- 2 tbsp fresh lemon juice
- ¼ tsp salt
- ¼ tsp black pepper
- ⅓ cup extra-virgin olive oil
For the salad
- 5 oz baby arugula
- ¼ cup dry-roasted walnuts, roughly chopped
- ¼ tsp red pepper flakes (optional)
Instructions
- 1
Preheat the oven to 400°F (205°C). Place the beets on a sheet of foil on a baking sheet, drizzle with 1 tbsp olive oil, and sprinkle with 1/4 tsp salt. Wrap the foil loosely around the beets to form a packet and roast until a paring knife slides through the center of the largest beet with no resistance, 40–50 minutes depending on size.
- 2
While the beets roast, combine the buckwheat groats, 1 1/2 cups water, and 1/4 tsp salt in a medium saucepan. Bring to a boil over medium-high heat, then reduce to a low simmer, cover, and cook until the groats are tender and the water is absorbed, about 12–15 minutes. Remove from heat, uncover, and fluff with a fork. Spread onto the baking sheet (or a plate) to cool to room temperature, about 10 minutes.
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