Buckwheat groat casserole with root veggies and brown lentils

My body is very thankful for re-hydration and when the season is cold, soups and juicy casseroles are like a boon for the mind and the body.

More than ever we need nourishing and healthful food that engages our senses and makes us feel warm and happy – just like this buckwheat groat casserole intends to…

I have recently discovered roasted buckwheat groats and I have been using them avidly in this casserole that brings together seasonal root-vegetables, hearty lentils and toasty groats.

Most ready made stock on the market, in cube, powdered or liquid form, seem to be full of salt, palm oil and sugar.  

Instead,  I have let the ingredients and spices speak for themselves as they definitively have a lot going for them.

Enjoy this down-to earth get together of fiber, vitamins, protein and carbs and imagine how every spoonful braces you for the cold days to come.

Buckwheat groat casserole with root veggies and brown lentils
Serves 2
Roasted buckwheat groat casserole with root veggies and brown lentils
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Ingredients
  1. 100 g (roasted) buckwheat groats
  2. 2 carrots
  3. 2 parsnips
  4. 2 garlic cloves
  5. 1 small onion
  6. 400 ml water
  7. 2 tbsp olive oil
  8. 100 g dry brown lentils (approx. 250 g cooked lentils)
Spices
  1. 1 tsp fennel seeds
  2. black pepper
  3. salt
  4. 2 tbs glutenfree soy sauce
  5. a pinch of chili flakes
  6. 0,5 tsp turmeric powder
Instructions
  1. Peel the onion and cut it into quarters
  2. Cut the garlic in pieces
  3. Peel the root vegetables and cut them into approx 3 cm long pieces
  4. Wash the buckwheat groats
  5. Heat up 1 tbsp oil in a pot and roast the fennel seeds
  6. Add the onion, leek and garlic and stir fry for a couple of minutes
  7. Add the chili, turmeric, black pepper and soy sauce
  8. Add another tsp of oil and throw in the carrot and parsnip
  9. Bake the root-vegetables for 2-3 minutes until they get some colour
  10. Add the water, lower the heat and soft-boil the vegetables for 10 min
  11. Add the buckwheat groats, cover with a lid and cut off the heat
  12. Add the boiled lentils
Make the lentils
  1. Soak the lentils overnight
  2. Place in a pot with plenty of fresh water
  3. Bring to a boil without a lid and remove the froth
  4. Change the water and let boil until no more froth forms
  5. Boil until tender and remove any excess water
Notes
  1. You can top the soup with very finely sliced leek
  2. The onion can be replaced by leek altogether
  3. You can always use another kind of pulse of you prefer, such as brown/black beans
The Chick on a Pea http://chickonapea.com/

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