High-protein Buckwheat-Lentil Breakfast Bowl

 

Buckwheat and lentils may sound like an odd combination, but it’s really quite delicious. And it's a great way to add some variety to your breakfast routine. The flavor is savory, yet slightly sweet, and high in protein. Plus, it’s gluten-free, making it a win-win all the way around.

Prepare the lentils and buckwheat in advance for a quick prep. If you are really pressed for time, use canned beans rather than preparing them from scratch.


Ingredients:

  • 2 cups buckwheat 
  • 4 tablespoons whey, lemon juice, or apple cider vinegar, divided
  • 1 cup lentils or other cooked beans
  • 1 cup yogurt
  • 1 teaspoon honey or maple syrup
  • Juice and grated zest from 1 lemon
  • ¼ teaspoon Celtic sea salt
  • 1 teaspoon fresh chopped tarragon or dill
  • 1 cup Queso Fresco or other mild crumbled cheese 
  • ½ cup chopped crispy nuts (nuts that have been soaked and dehydrated)


Instructions:

  1. Prepare buckwheat and lentils the night before:
    • Toast 1 cup of whole buckwheat groats in a heavy skillet over medium-high heat, stirring or shaking often. Remove from heat.
    • Stir in 2 cups water and 2 tablespoons whey, lemon juice, or apple cider vinegar.  
    • In a separate saucepan, add 1 cup lentils to warm water to cover; add 2 tablespoons whey, lemon juice, or apple cider vinegar.
    • Soak each at least 7 hours or overnight.
  2. In the morning drain and rinse buckwheat and lentils. 
  3. Place lentils in a saucepan and cover with fresh water. Bring to a boil and skim off any foam. Cook, uncovered, 40-60 minutes, or until tender. Drain and measure out 1 cup cooked lentils. Refrigerate the rest for other uses.
  4. Bring 1½ cups water to boil. Add buckwheat and cook over medium-high heat about 20 minutes or until all liquid is absorbed, adding additional water if the buckwheat is insufficiently tender. 
  5. If grains and beans have been prepared ahead of time and refrigerated, place them in a saucepan or heavy skillet and warm slightly over low heat.
  6. Mix yogurt with honey, lemon juice, and zest.
  7. Stir into warm buckwheat-bean combo and fold in herbs, crumbled cheese, and nuts, as desired. Salt to taste. Serve immediately. 


Makes 2 to 3 generous servings.


Note: Kasha is the popular name for toasted buckwheat groats. If using kasha, skip the toasting step. Kasha is technically sprouted buckwheat groats, which do not require any soaking prior to cooking.

 

                                                
   
High-protein Buckwheat-Lentil Breakfast Bowl


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