Lentil And Buckwheat Soup Food

LENTIL AND BUCKWHEAT SOUP

Lentil and Buckwheat Soup image

Lentils and buckwheat simmer to make a hearty stew. This is a typical 'zuppa' for a winter evening in Italy. Serve with crusty bread topped with a bit of extra virgin olive oil. Typical to most Italian food, this is healthy and delicious.

Provided by Buckwheat Queen

Categories Soups, Stews and Chili Recipes Soup Recipes Beans and Peas Lentil Soup Recipes

Time 1h55m

Yield 6

Number Of Ingredients 9

Ingredients

1 cup brown lentils
1 tablespoon olive oil
1 small onion, grated
1 small carrot, grated
2 bay leaves
4 ½ cups low-sodium vegetable broth, divided
¾ cup raw buckwheat groats
1 (9 ounce) package fresh baby spinach
3 tablespoons extra-virgin olive oil

Steps:

Soak lentils in a bowl of cold water for 1 hour. Drain and set aside.
Heat oil in a Dutch oven or heavy-bottomed stew pot over medium heat. Add grated onion and carrot and saute until soft, 3 to 5 minutes. Add lentils and bay leaves and stir until coated with oil. Pour in 3 cups vegetable broth, stir, and bring to a boil. Leave at a slow boil for 10 minutes.
Reduce heat to a simmer and add buckwheat. Simmer until lentils are soft but not mushy and buckwheat is cooked through, about 25 minutes, adding remaining broth if needed. Remove from the heat and fold in fresh spinach until wilted. Remove bay leaves.
Serve hot with a 1/2 tablespoon olive oil drizzled on top of each portion.

Nutrition Facts : Calories 224.2 calories, Carbohydrate 28.9 g, Fat 10 g, Fiber 6.1 g, Protein 7.2 g, SaturatedFat 1.5 g, Sodium 191.7 mg, Sugar 2.4 g

LENTILS AND BUCKWHEAT SALAD TO GO (GLUTEN-FREE)

Lentils and Buckwheat Salad To Go (Gluten-Free) image

I needed a nourishing and complete meal-in-one that I could take with me on the go. I prepare this the day before I travel and put it in the fridge overnight. It has a great flavor that, when left to sit at room temperature, bursts through even more. The spinach leaves are sturdy and resilient so don't wilt as would lettuce. I hope you like it.

Provided by Buckwheat Queen

Categories Salad Grains

Time 3h35m

Yield 2

Number Of Ingredients 17

Ingredients

¼ cup dry lentils
3 tablespoons olive oil
¼ teaspoon ground paprika
¼ teaspoon ground rainbow peppercorns
¼ teaspoon ground turmeric
¼ teaspoon red pepper flakes
¼ teaspoon ground mace
¼ teaspoon ground coriander
¼ teaspoon crushed rose petals
4 ¼ cups water
¼ cup buckwheat groats, rinsed
1 teaspoon salt
1 ½ ounces baby spinach leaves
½ cup shredded cooked beets
½ cup shredded carrots
2 tablespoons finely chopped green onions
1 teaspoon apple cider vinegar

Steps:

Place lentils into a bowl and cover with several inches of cool water; let stand at least 2 hours. Drain and rinse.
Mix olive oil, paprika, pepper, turmeric, red pepper flakes, mace, coriander, and rose petals together in a bowl.
Combine lentils and 4 1/4 cups water in a pot and bring to a boil; cook until lentils are tender yet firm to the bite, 15 to 18 minutes. Add buckwheat groats and return water to a boil; add salt. Cook lentils and buckwheat for 10 minutes; remove from heat, cover pot, and let sit until all water is absorbed, about 5 minutes.
Pour lentils and buckwheat into a large bowl; add spinach, beets, carrots, and green onions. Pour seasoned oil mixture over lentil mixture and stir to coat. Drizzle apple cider vinegar over salad and stir to coat. Refrigerate for flavors to blend, at least 30 minutes.

Nutrition Facts : Calories 380 calories, Carbohydrate 38.7 g, Fat 21.7 g, Fiber 12.2 g, Protein 10.9 g, SaturatedFat 3.1 g, Sodium 1249.9 mg, Sugar 5.5 g

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