Healthy & Special Diets > Plant-Based Protein Recipes > Grain-Based Protein Recipes > Buckwheat Recipes

Hearty Buckwheat and Lentil Stew

A warming and nutritious stew featuring buckwheat, lentils, and root vegetables. This stew is an excellent source of plant-based protein, fiber, and essential nutrients, perfect for a cold day.

Prep Time
15 minutes
Cook Time
45 minutes
Servings
6
Ingredients
  • 1 cup Green or brown lentils
  • 1/2 cup Buckwheat groats
  • 6 cups Vegetable broth
  • 2 medium Carrots, chopped
  • 2 stalks Celery, chopped
  • 1 medium Onion, chopped
  • 3 cloves Garlic, minced
  • 1 can (14.5 oz) Diced tomatoes, canned
  • 1 Bay leaf
  • 1/2 teaspoon Dried thyme
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black pepper
  • 2 tablespoons Olive oil
  • 2 tablespoons Fresh parsley, chopped (for garnish)

Sautéing the Vegetables

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook for 5-7 minutes, or until the vegetables are softened.

Adding Aromatics

Add the minced garlic and cook for another minute, until fragrant.

Simmering the Stew

Add the lentils, buckwheat groats, diced tomatoes, vegetable broth, bay leaf, dried thyme, salt, and pepper to the pot. Bring to a boil, then reduce heat and simmer for 35-40 minutes, or until the lentils and buckwheat are tender.

Adjusting and Serving

Remove the bay leaf before serving. Adjust seasoning to taste. Garnish with fresh parsley.

Nutrition Facts Estimated per 100g of product
Calories: Approximately 120
Protein: 7g
Fat: 3g
Carbohydrates: 18g
Fiber: 6g

Other Important Considerations for Nutrition
This stew is an excellent source of plant-based protein, fiber, and essential nutrients. It is also naturally vegan and gluten-free. You can add other vegetables to the stew, such as potatoes, sweet potatoes, or spinach, for added nutrients. For a richer flavor, you can add a splash of balsamic vinegar or a squeeze of lemon juice at the end of cooking.

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FAQ

  • Can I use a different type of lentil?

    Yes, you can use red lentils, but they will cook faster and may become mushier. Adjust the cooking time accordingly.
  • Can I add other vegetables to this stew?

    Yes, feel free to add other vegetables such as potatoes, sweet potatoes, or spinach.
  • How long does this stew last in the refrigerator?

    This stew can be stored in the refrigerator for up to 3-4 days.