High-protein Buckwheat-Lentil Breakfast Bowl

 

This may sound like an odd combination, but it’s really quite delicious and is a great way to add some variety to your breakfast routine. Thanks to the grain-bean combination as well as the yogurt and cheese, it’s savory, yet slightly sweet and high in protein. Plus, it’s gluten-free, making it a win-win all the way around. If you prepare the lentils and buckwheat in advance the dish can be assembled in just moments, and if you are pressed for time, you can use canned beans rather than preparing them from scratch.


Ingredients

  • 2 cups cooked buckwheat, warm (see note below on how to prepare buckwheat)
  • 1 cup cooked lentils or other cooked beans, warm (see note below on how to prepare lentils)
  • 1 cup homemade yogurt
  • 1 teaspoon honey or maple syrup
  • Juice and grated zest from 1 lemon
  • 1/4 teaspoon Celtic sea salt
  • 1 teaspoon fresh chopped herbs (try tarragon or dill)
  • 1 cup queso fresco or other mild crumbled cheese (Feta is good also, but a little stronger in flavor than queso fresco or paneer)
  • 1/2 cup chopped crispy nuts, if desired (nuts that have been soaked and re-crisped)


Instructions

  1. 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.
  2. Mix yogurt with honey, lemon juice, and zest.
  3. Stir into warm buckwheat-bean combo and fold in herbs, crumbled cheese, and nuts, if these are being used. Salt to taste. Serve immediately. 


Makes 2 to 3 generous servings.


To Prepare Buckwheat

Toast 1 cup of whole buckwheat groats in a heavy skillet over medium-high heat, stirring or shaking often. Remove from heat and stir in 2 cups of water with 2 tablespoons of whey, lemon juice, or apple cider vinegar added. Let sit at least 7 hours or overnight. In the morning drain the buckwheat and rinse. Bring 1-1/2 cups water to boil, add buckwheat, and cook over medium-high heat about 20 minutes until all liquid is absorbed, adding additional water if the buckwheat is insufficiently tender. Note: Kasha is the popular name for toasted buckwheat groats, so if this is being used, skip the toasting step. Kasha is technically sprouted buckwheat groats, which do not require any soaking prior to cooking.

To Prepare Lentils

Soak 1 cup lentils overnight in warm water to cover, adding 2 tablespoons whey, lemon juice, or apple cider vinegar. In the morning, drain, rinse, place in a saucepan, and cover with fresh water. Bring to a boil and skim off any foam. Cook uncovered for 40 minutes to an hour or until tender. Drain and measure out 1 cup of cooked lentils. Refrigerate the rest for other uses.

 




                                                
   
buckwheat


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