Buckwheat Chickpea Lunch with Dill Dressing

Ingredients by component

Buckwheat groats

• 150 g dry buckwheat groats
• 300 ml water
• 2 g salt

Lemony chickpeas

• 300 g cooked chickpeas
• 15 ml lemon juice
• 10 ml olive oil
• 1 g salt

Tomato and cucumber

• 200 g cherry tomatoes
• 200 g cucumber
• 40 g red onion

Dill soy yogurt dressing

• 150 g unsweetened soy yogurt
• 15 ml lemon juice
• 10 g dill
• 1 g salt

Preparation and assembly

1. 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.
2. 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.
3. Buckwheat groats: Drain if necessary, fluff with a fork and spread promptly in a shallow container to cool quickly for a packed lunch.
4. Lemony chickpeas: Rinse chickpeas and drain thoroughly. Toss with lemon, oil and salt.
5. Lemony chickpeas: Keep covered and chilled until assembling.
6. Tomato and cucumber: Halve tomatoes. Scoop out the cucumber seeds and dice; finely chop onion.
7. Tomato and cucumber: Do not salt in advance. Pack in a separate compartment and mix into the meal just before eating.
8. Dill soy yogurt dressing: Finely chop dill and mix with yogurt, lemon and salt.
9. Dill soy yogurt dressing: Keep covered in the fridge; pack separately and add just before eating.
10. 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.

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.

Packed lunch food safety guidance