By Alison Clark, Registered Dietitian www.achn.co.uk

Buckwheat Lentil Salad with Olive Oil and Lemon Dressing

Name: Buckwheat Lentil Salad with Olive Oil and Lemon Dressing
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean, European
Ingredients: 200g buckwheat; 1 tablespoon olive oil; 200g brown or green lentils, drained and rinsed; 1 tomato, diced; 1/2 red pepper diced; 1/2 yellow pepper, diced; 1/2 courgette, diced; 10g spring onions, sliced; 75g mixed olives, sliced; 175ml olive oil; 115 ml lemon juice; 2 tablespoon white vinegar; 1 tablespoon Dijon mustard; 2 gloves garlic, finely chopped; 1/2 teaspoon salt; 1/4 teaspoon pepper; 3 slices lemon

5 steps

Prep:10minCook:20min

A super healthy dish for a gathering, lunch or dinner. You can use any salad/vegetable items you have in your fridge - anything goes!

Updated at: Thu, 17 Aug 2023 12:05:26 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories809.6 kcal (40%)

Total Fat50.3 g (72%)

Carbs74.4 g (29%)

Sugars3.9 g (4%)

Protein20.2 g (40%)

Sodium568.5 mg (28%)

Fiber11.8 g (42%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

200gbuckwheat

1 tablespoonolive oil

200gbrown lentils

or green, drained and rinsed

0.5red pepper

0.5courgette

75gmixed olives

Lemon Dressing

175mlolive oil

115mllemon juice

2 tablespoonwhite vinegar

1 tablespoondijon mustard

2 clovegarlic

finely chopped

½ teaspoonsalt

¼ teaspoonpepper

3 sliceslemon

Instructions

Step 1

In a frying pan add the olive oil and add the buckwheat and saute on a medium heat until it starts to smell nutty; this should take around 10 minutes.

Step 2

Add 750 ml water and bring to the boil, lower to a simmer and continue to cook the buckwheat until it bursts. This will take about 10-15 minutes and you will see the white part peeking through the shell. Drain it if needed or it may have absorbed all the water. Put in a large bowl to cool.

Step 3

Add the lentils, tomato, peppers, courgette, spring onion and olives to the buckwheat and stir well.