Lentils & Buckwheat with Caramelized Onions

A gluten-free meal, high in protein, iron and fiber.
Servings: 10


  • 1 pound brown lentils cleaned and rinsed
  • 1 medium onion coarsely chopped
  • 4 garlic cloves coarsely diced
  • 3 carrots peeled and cut into 1/2-inch pieces
  • 3 celery stalks cut into 1/2-inch pieces
  • 1/2 cup buckwheat grouts rinsed
  • 3 cups baby spinach chopped coarsely and set aside for plating
  • 1 onion cut into thin rings for caramelizing and set aside for plating
  • 2 tablespoons extra virgin olive oil 1 T for lentils, 1 T for caramelized onions
  • 1 tablespoon Anti-inflammatory Spice Mix
  • 1 bay leaf
  • 1 teaspoon mushroom umami spice find it at Trader Joe’s
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • Crushed red pepper flakes for spinach optional
  • 7 cups vegetable broth low sodium


For Onions

  • Turn oven on to 400 degrees.
  • Put the onion rings onto a cookie tray lined with parchment paper.
  • Add salt, pepper, and 1 tablespoon of olive oil, toss and set set aside.
  • When the lentils begin to simmer you can put the onions into the hot oven and cook for about 20 minutes, stirring occasionally, until they turn golden brown.

For Lentils

  • Heat the oil in a heavy soup pot and sauté the chopped onions until translucent, add salt, pepper, turmeric, cumin and stir.
  • Add the garlic, cook until it becomes aromatic.
  • Add the carrots and stir well.
  • Add the lentils, stir well.
  • Stir in the buckwheat.
  • Add the vegetable broth and allow it to boil, occasionally stirring.
  • Once it has boiled, lower the heat to simmer and stir in the bay leaves and the chopped celery.
  • Stir well and taste, add salt and pepper to taste.
  • Cook over low heat for about 25 -30 minutes, add a bit more vegetable broth if it gets too dry.
  • When the lentils are cooked toss in the raw spinach with ¼ teaspoon salt, ¼ teaspoon red pepper flakes and 2 teaspoons of olive oil.
  • Serve the warm lentils over the spinach and garnish with the caramelized onions.


Lentils freeze well, good meal to have at hand.