Lentil and Buckwheat Salad Recipe

Lentils and buckwheat are two superfoods that are packed with nutrition and offer a wide range of health benefits. Combining these two powerhouse ingredients in a salad creates a delicious and satisfying dish that is perfect for a light lunch or as a side dish for dinner. This Lentil and Buckwheat Salad is not only delicious, but it is also incredibly easy to make and can be customized to suit your taste preferences.

Lentils are a great source of plant-based protein, fiber, and vari...

Lentils are a great source of plant-based protein, fiber, and various vitamins and minerals. They are low in fat, high in iron, and have a low glycemic index, making them a great choice for anyone looking to maintain a healthy diet. Buckwheat, on the other hand, is a gluten-free grain that is high in protein, fiber, and antioxidants. It also contains essential minerals such as magnesium, copper, and manganese.

The combination of lentils and buckwheat in this salad not only provides a good dose of nutrition, but also offers a satisfying texture and flavor. The earthy and nutty taste of buckwheat complements the hearty and slightly peppery flavor of the lentils, creating a well-balanced and tasty dish that is sure to please even the pickiest of eaters.

In addition to the lentils and buckwheat, this salad also features a variety of fresh vegetables, herbs, and a zesty lemon vinaigrette. The addition of colorful bell peppers, crunchy cucumbers, and fragrant parsley adds a burst of freshness and crunch to the dish, while the tangy and bright flavors of the lemon vinaigrette tie everything together for a delicious and well-rounded salad.

Whether you are looking for a new way to incorporate more plant-based protein into your diet, or simply want to enjoy a delicious and nutritious salad, this Lentil and Buckwheat Salad is the perfect choice. It is simple to make, packed with flavor, and can be easily customized to suit your taste preferences. Enjoy it as a light lunch or serve it as a side dish at your next gathering – either way, it is sure to be a hit!

4 cups vegetable broth
1 cup green lentils, rinsed and drained
2 tablespoons extra virgin olive oil
2 medium onions, chopped
2 stalks celery, chopped
3 carrots, chopped
2 cloves garlic, minced
2 tablespoons salt-free seasoning blend
1 teaspoon chopped fresh marjoram leaves
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh lemon thyme
1 tablespoon ground cumin
½ teaspoon crushed red pepper flakes
⅛ teaspoon ground cardamom
1 egg
1 cup buckwheat groats
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon ground black pepper
1 tablespoon olive oil
1 tablespoon red wine vinegar

Information

Prep Time: 20 mins
Cook Time: 1 hr 10 mins
Total Time: 1 hr 30 mins
Servings: 8
Yield: 4 cups

Bring broth to a boil in a large pot over high heat. Stir in lentils, reduce heat to low and simmer until lentils are tender but firm, 15 to 20 minutes. Drain, but reserve liquid. Transfer lentils to a large bowl.

Heat olive oil over medium heat in a skillet. Cook onions until they are soft and translucent about 10 minutes, stirring occasionally. Add celery, carrots, and garlic and continue cooking until carrots are just tender, about 10 minutes. Stir vegetables into lentils. Mix in the seasoning blend, marjoram, thyme, lemon thyme, cumin, crushed red pepper, and cardamom. Set aside.

Whisk egg in a bowl; add the buckwheat and stir until well coated with egg.

Heat 1 tablespoon of olive oil in a skillet over medium heat. Add buckwheat and egg mixture. Cook, stirring constantly, until buckwheat has absorbed the egg and appears dry, about 10 minutes. Stir in 2 cups of the reserved lentil liquid and bring to a boil over medium-high heat; reduce heat to low and simmer until liquid is absorbed and buckwheat is soft but maintains its shape and texture, 15 to 25 minutes.

Mix buckwheat into lentil mixture. Season with salt, pepper, 1 tablespoon olive oil, and vinegar. Stir and adjust seasonings. Serve warm, at room temperature, or chilled.

Nutrition

271 cal.

Total Fat: 9g
Saturated Fat: 1g
Cholesterol: 23mg
Sodium: 415mg
Total Carbohydrate: 39g
Dietary Fiber: 12g
Total Sugars: 5g
Protein: 11g
Vitamin C: 6mg
Calcium: 61mg
Iron: 3mg
Potassium: 544mg

How to Make Lentil and Buckwheat Salad - A Step-by-Step Guide

Ingredients

Information

Nutrition

271 cal.

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