Work Lunches
Buckwheat Black Lentil Carrot Bowl
A practical vegan packed lunch: buckwheat groats, black lentils with shallots, broccoli and carrots, lemon tahini dressing.
Ingredients by component
Servings
2
Buckwheat groats
Black lentils with shallots
Broccoli and carrots
Lemon tahini dressing
Preparation and assembly
- Cooked components can be prepared the evening before. Cool promptly in shallow containers and refrigerate; the preparation time excludes chilling before packing. Pack all components and dressings cold.
- Buckwheat groats: Rinse the grain. Bring to a simmer with water and salt, cover and cook gently for about 15 minutes or according to the packet until fully cooked.
- Buckwheat groats: Drain if necessary, fluff with a fork and spread promptly in a shallow container to cool quickly for a packed lunch.
- Black lentils with shallots: Rinse lentils and simmer in plenty of water for 20–25 minutes, until tender but intact. Drain.
- Black lentils with shallots: Sauté chopped shallots in oil for 5 minutes. Stir in lentils, lemon and salt and heat for 2 minutes.
- Broccoli and carrots: Slice carrots 5 mm thick and steam for 5 minutes. Add small broccoli florets and steam another 5–6 minutes until tender.
- Broccoli and carrots: Toss with oil and salt. Spread in a shallow container to cool for packing.
- Lemon tahini dressing: Mix tahini with lemon first; it will thicken. Gradually whisk in water until smooth and pourable.
- Lemon tahini dressing: Add salt and seal in a small leakproof container for a packed lunch.
- Divide between lunch containers: grains underneath, pulses and vegetables in separate sections, dressing in a small leakproof pot. Mix just before eating. This meal is intended to be eaten cold.
Beginner-friendly tips
Read these three practical tips before cooking. Check how the food looks and feels, not just the clock.
- For packed lunches, prepare cooked components first and cool them promptly in shallow containers. Do not seal a large batch while still hot.
- Pack wet ingredients and dressing separately so grains and crunchy vegetables keep a better texture.
- Pack the dressing in a separate leakproof pot. If no refrigerator is available, use an insulated bag and ice packs and eat promptly.
Tip
Prepare for the next working day. Refrigerate at 4°C or below, carry in an insulated bag with two cold packs and refrigerate on arrival. Add dressing just before eating.