Lentil And Buckwheat Salad Recipe

Posted by
Rate It!
Lentil And Buckwheat Salad
Add your photo!
Ingredients
23
Count
Nutrition
162
Calories
Comments Print recipe

Ingredients:

Directions:

  1. Bring 4 cups of liquid(water or stock, your choice but stock adds more flavor)and well-rinsed lentils to a boil. Lower heat and simmer for 15-20 minutes until lentils are just cooked through. Stirring occasionally, and testing for doneness. They should be soft, but not mushy.
  2. While the lentils are cooking, chop veggies. Try and make the sizes similar so that they will cook evenly.
  3. Saute onion in olive oil for about 5 minutes, until they are starting to get soft and translucent, then add celery, carrots, and garlic. If using extra veggies, add squash at this time, but wait until the last five minutes or so to add the peppers, as they cook much faster. Cook about 10 minutes, until carrots are just tender. When the veggies are done put them into a large bowl and set aside.
  4. When the lentils are cooked, drain them, reserving the liquid, and add them to the same large bowl.
  5. In a medium-sized bowl scramble the egg. Add buckwheat groats into egg and stir well making sure to coat all pieces.
  6. Saute coated buckwheat in olive oil, stirring constantly at first to prevent sticking, and then occasionally for about 10 minutes until the egg is dry and the groats are evenly toasted.
  7. Add 2 cups of the reserved lentil liquid to the hot saute pan. Stir and bring to a boil. Simmer for 15-25 minutes, stirring occasionally, and testing for doneness, until the liquid is absorbed and the buckwheat is soft, but still retains its shape and a nice texture. This can take different amounts of time, depending on the humidity.
  8. While the buckwheat groats are cooking, mix the still warm veggies and lentils together in the large bowl. Add herbs, multi-spice seasoning, crushed red pepper, cumin, and cardamom. Stir thoroughly to combine flavors.(the spices might be slightly overwhelming at this point, so wait to taste until after the buckwheat has been added to the bowl)
  9. When the groats are cooked through add them to the rest of the salad in the large bowl. Add salt, pepper, the vinegar, and a tablespoon or so of olive oil. Adjust seasonings to taste.
  10. Eat warm, cold, or room temperature. Eat it by itself, as a side dish, or over the top of mixed greens with tomatoes, as a lunch.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 162.08 Kcal (679 kJ)
Calories from fat 12.73 Kcal
% Daily Value*
Total Fat 1.41g 2%
Cholesterol 20.46mg 7%
Sodium 28.65mg 1%
Potassium 424.82mg 9%
Total Carbs 28.73g 10%
Sugars 2.4g 10%
Dietary Fiber 9.92g 40%
Protein 9.53g 19%
Vitamin C 4mg 7%
Iron 3.1mg 17%
Calcium 55.9mg 6%
Amount Per 100 g
Calories 77.12 Kcal (323 kJ)
Calories from fat 6.06 Kcal
% Daily Value*
Total Fat 0.67g 2%
Cholesterol 9.74mg 7%
Sodium 13.63mg 1%
Potassium 202.14mg 9%
Total Carbs 13.67g 10%
Sugars 1.14g 10%
Dietary Fiber 4.72g 40%
Protein 4.53g 19%
Vitamin C 1.9mg 7%
Iron 1.5mg 17%
Calcium 26.6mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 2.6
    Points
  • 4
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • low cholesterol,
  • good source of fiber

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top