Served here with cilantro, parsley, some of the ruby kraut I’ve been obsessed with the last couple weeks, wilted spinach, a dollop of greek yogurt and olive oil.
Buckwheat always feels like home to me. It’s a staple in the Polish or Eastern European kitchen, but in this recipe it’s prepared with a Mediterranean twist.
A little bit of roasted lemon, lentils and mint make this porridge a whole new way of experiencing this earthy, grain-like seed.
Buckwheat is neither nutty like quinoa, nor creamy like millet. It has a uniquely earthy flavor probably owed to the myriad of minerals and flavonoids (phytonutrients) packed into each granule.
Whole buckwheat is an extremely nutritious food and is known to help lower the risk of developing cholesterol problems, high blood pressure, diabetes, gallstones and even colon cancer.
Now pair this amazing grain with bone broth, lentils, oyster mushrooms and chicken and you’ve got a meal that’s full of iron, zinc, magnesium, folate, potassium, many more vitamins and minerals, plus heaps of insoluble fiber.
This may seem like a carb heavy meal, but it’s quite the opposite. This meal will not spike your blood sugar. You’ll feel stable and full of energy.
For the greens portion of this dish, the spinach is more of a suggestion. You can have the porridge with a side of fresh salad greens, or any other wilted hearty grain. Another option is to simply mix the spinach into the pot with the buckwheat + lentils once their done cooking and let it wilt right in the pot.
Take it to another level by serving with this Mint Yogurt Sauce!
Buckwheat/ Lentil Prep
This is optional, but to maximize nutrient absorption and prevent de-mineralization I recommend you soak your buckwheat and lentils.
If you’re not soaking the grains, you’ll need to add about 15 minutes to your cooking time and 2 cups more liquid than the recipe calls for.
To soak, just place both together in a big bowl with plenty of water and a tablespoon of vinegar or lemon juice. Cover and let stand for about 8 hours or more.
24 hour fermented lentils and buckwheat all mixed in together, using my Euro Cuisine yogurt maker.
Place in a warm place or in a yogurt maker. Feel free to leave the grains/ legumes out for 24 hours.
If you’re not ready to cook the following day, change the water + vinegar and keep them fermenting, or drain and place in a sealed jar in the fridge until you’re ready to cook, within about 7 days.
Pour off the fermentation liquid and rinse before cooking.
Buckwheat, Red Lentil, Mushroom & Chicken Porridge
Although the ingredient list may look long, this very simple recipe doesn’t require any special spices or cooking prowess. It’s a delicious and versatile dish that can easily become a nutritious vegetarian dish without the addition of chicken. Don’t forget to top with some Mint Yogurt Sauce!
- Prep Time: 30m
- Cook Time: 30m
- Total Time: 1h
Ingredients
Porridge
- 3 tablespoons Butter or Extra Virgin Olive Oil
- 1 teaspoon Himalayan Sea Salt
- 1 teaspoon Cumin, preferably fresh ground
- 1/2 teaspoon Black pepper, preferably fresh ground
- 1 large Onion, sliced on the half or chopped
- 2 Garlic cloves, minced
- 2 Chicken breasts, cubed
- 1/2 cup dry buckwheat, soaked
- 1/2 cup dry red lentils, soaked
- 32 ounces homemade Bone Broth or Veggie Stock (sub with Kettle & Fire)
- 2 Meyer Lemons, peeled, deseeded, chopped and roasted (standard lemons will do)
- 1 teaspoon Fresh or Dried Mint, chopped (optional)
Mushrooms
- 1 teaspoon Himalayan Sea Salt
- 1 teaspoon Black pepper, preferably fresh ground
- 2 tablespoons Butter or Extra Virgin Olive Oil
- 2 pounds Oyster Mushrooms, chopped
Spinach
- 2 cups baby Spinach, (or sub with Kale or Chard, chopped)
- 1/4 cup filtered water
Instructions
- Preheat your oven to 400 F.
- Peel the lemons, cut into cubes and remove all seeds. Place in baking dish and roast for about 15 minutes while you get the porridge cooking.
- Melt the butter. Sauté the sliced onions, cumin, black pepper and salt on medium heat, covered for about 7 minutes, stirring occasionally to prevent burn.
- Mince garlic and let it sit while the oxygen activates the healing properties.
- Once your onions are cooked, pour in the broth and water and scrape up any brown bits. Bring to a simmer and add the lentils, buckwheat, garlic and chicken breast. Stir and cover.
- Cook on medium-low heat for a total of about 15-20 minutes. Check after 10 minutes to make sure the bottom is not burning. Stir again every 5 minutes until done.
- While the porridge is cooking, rinse and chop the Oyster Mushrooms (or other mild mushroom). Melt the butter. Add the mushrooms, salt and pepper. Cover and cook for about 7 minutes.
- Don’t forget to check on the lemons! Now combine lemons, mushrooms and mint with the porridge. Mix well and cover. (This is delish with or without the mint. If you’re not sure, try a spoonful with a smidgen of mint to make sure you want to add it in.)
- Using your mushroom pan, pour in the water for your greens, add the spinach and cover. Simmer on medium-low heat for a couple minutes until wilted.
Garnish Options
- Mint Yogurt Sauce or Greek Yogurt
- Cilantro and/ or Parsley
- Micro-greens
- Saurkraut
Serve
- For a simple healthy meal in a bowl, mix the porridge together with the spinach and drizzle with a splash of olive oil, a dollop of greek yogurt, chopped parsley, a spoonful of sauerkraut and fresh cracked pepper.
Sauté cumin, onions and salt. Add broth, buckwheat, lentils, garlic and chicken (not pictured here).
Roast lemon chucks and add to the mixture once most of the water has been absorbed.
Sauté Oyster Mushrooms in a separate pan, then combine with the mixture together with the mint.
