Lentils and Buckwheat Salad To Go (Gluten-Free)
Lentils and buckwheat are tossed with baby spinach, shredded beets, and carrots, then dressed with a fragrant oil spiced with paprika, turmeric, coriander, mace, and a hint of rose petals. The result is earthy, nutty, and lightly floral with gentle heat, perfect as a portable lunch or make-ahead side. A short chill lets the flavors meld for a vibrant, satisfying salad.
- Prep30 mins
- Cook30 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Lentils and Buckwheat Salad To Go (Gluten-Free), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 26 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 65
- Heart Health
- 48
- Metabolic
- 55
- Digestive
- 32
- Inflammatory
- 31
- Performance
- 56
- General Wellness
- 1
Put the lentils in a bowl and cover them with several inches of cool water; let them sit for at least 2 hours. Drain and rinse.
- 2
Stir together the olive oil, paprika, pepper, turmeric, red pepper flakes, mace, coriander, and rose petals in a bowl.
- 3
Combine the lentils and 4 1/4 cups water in a pot and bring to a boil; cook until the lentils are tender yet slightly firm, 15 to 18 minutes. Add the buckwheat groats and bring the water back to a boil; add the salt. Cook the lentils and buckwheat for 10 minutes; remove from the heat, cover the pot, and let it sit until all the water is absorbed, about 5 minutes.
- 4
Transfer the lentils and buckwheat to a large bowl; add the spinach, beets, carrots, and green onions. Pour the seasoned oil mixture over the lentil mixture and stir to coat. Drizzle the apple cider vinegar over the salad and stir to coat. Refrigerate for at least 30 minutes to let the flavors blend.
- Calories 398.87 kcal Moderate 20%
- Protein 7.35 g Moderate 15%
- Carbohydrate 51.16 g 19%
- Total Fat 20.0 g High 26%
- Saturated Fat 2.9 g Moderate 15%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.71 mg Low Source 0%
- Sodium 122.03 mg Moderate 5%
- Dietary Fiber 16.82 g Good Source 60%
- Total Sugars 26.43 g --
- Added Sugars 21.13 g High 42%
- Calcium 69.95 mg Low Source 5%
- Iron 2.83 mg Moderate 16%
- Potassium 201.02 mg Low Source 4%
- Vitamin A 307.51 mcg Good Source 34%
- Vitamin C 14.2 mg Moderate 16%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Onions 🧅
About This Recipe
Lentils and Buckwheat Salad To Go (Gluten Free) is a Lebanese side dish recipe made with 17 ingredients. It takes about 1 hr, serves 2, and is rated easy. Key ingredients include Apple Cider Vinegar, Baby Spinach, Buckwheat Groats, and Cooked Beets. Each serving provides about 398.87 kcal, and is a good source of fiber.
Recipe Questions
- What is Lentils and Buckwheat Salad To Go (Gluten-Free)?
- It is a Lebanese salad recipe made with 17 ingredients, usually served for side dish or dinner or lunch or salad.
- What is Lentils and Buckwheat Salad To Go (Gluten-Free) made of?
- The main ingredients are Apple Cider Vinegar, Baby Spinach, Buckwheat Groats, Cooked Beets, Green Onion. The full list of 17 is above.
- How long does it take to make Lentils and Buckwheat Salad To Go (Gluten-Free)?
- About 1 hr in total: 30 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 398.87 kcal. The full nutrition breakdown is above.
- Is Lentils and Buckwheat Salad To Go (Gluten-Free) easy to make?
- This recipe is rated easy, with 17 ingredients and 4 steps.
- Is Lentils and Buckwheat Salad To Go (Gluten-Free) healthy?
- Lentils and Buckwheat Salad To Go (Gluten-Free) has an easyChef Pro health score of 55/100. Per serving, it provides 398.87 calories and 7.35 g of protein, or 15% of the Daily Value. It is a good source of dietary fiber and vitamin A. Worth noting per serving: sodium at 122.03 mg (5% of the Daily Value), saturated fat at 2.9 g (15% of the Daily Value) and added sugars at 21.13 g (42% of the Daily Value). It contains Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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