AmericanSalad

Buffalo Blaze Salad

Buffalo-glazed roasted cauliflower and chickpeas over green lentils, quinoa and wilted kale, with sweet dates, toasted walnuts and a cool cashew ranch dressing.

Eat nowPortableContains tree nuts
Hands-on22 minTotal time44 minEnergy719 kcalProtein35g
Recipe details
HeartyKitchen project

Equipment: Oven, Blender

Keep chilled after cooking

Buffalo Blaze Salad
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Roast

Base

Toppings

Buffalo

Dressing

Now we make

Method

Do the night before

  1. 1
    Defrost 85g cooked chickpeas overnight in the fridge if using frozen
  2. 2
    Defrost 125g cooked green lentils overnight in the fridge if using frozen
  3. 3
    Defrost 95g cooked quinoa overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

22 min hands-on 44 min altogether
  1. 4
    Cover 19g cashews with water and soak for at least 30 minutes, then drain
    πŸ– 1 minπŸ’€ 30 min unattended
  2. 5
    Toss ΒΌ cauliflower and chickpeas with 4ml olive oil, salt and pepper. Roast at 220Β°C for 20 minutes until tender and lightly golden
    πŸ– 3 minπŸ’€ 17 min unattended
  3. 6
    Warm green lentils and quinoa together in 70ml House Veggie Broth, covered, 5-6 minutes until heated through and any excess liquid has cooked off. Season
    πŸ– 6 min
  4. 7
    Roughly chop 11g walnuts
    πŸ– 1 min
  5. 8
    Whisk 1Β½ tbsp hot sauce and Β½ tsp maple syrup into a thin glaze
    πŸ– 2 min
  6. 9
    Blend cashews, 5g dill, 14ml lemon juice, Β½ clove garlic, 8g ground flaxseed and 3-4 tbsp water until smooth and pourable
    πŸ– 3 min
  7. 10
    Toss the roasted cauliflower and chickpeas in the hot sauce glaze and return to the oven for 2 minutes
    πŸ– 2 minπŸ’€ 2 min unattended
  8. 11
    Scatter 47g kale over the cauliflower tray and roast for the final 3 minutes, until the glaze is sticky and the kale has wilted
    πŸ– 1 minπŸ’€ 2 min unattended
  9. 12
    Chop 1 pitted Medjool dates. Spread the warm green lentils and quinoa in a bowl, pile on buffalo cauliflower, chickpeas and kale, scatter Medjool dates, walnuts and 1 finely sliced spring onion, drizzle generously with cashew ranch
    πŸ– 3 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin KVitamin CFolate
Lower inVitamin AVitamin ECalcium

Worth noticing: Sugar uses more than half of the daily limit in this portion.

Calories

719kcal

34%
Top contributors
Chickpeas Β· 16%Green Lentils Β· 15%Cashews Β· 15%
19% cal

Protein

34.9g

55%
Top contributors
Green Lentils Β· 32%Chickpeas Β· 22%Quinoa Β· 12%
45% cal

Carbs

81.1g

Top contributors
Green Lentils Β· 23%Chickpeas Β· 21%Quinoa Β· 18%
35% cal

Fat

28.4g

41%
Top contributors
Cashews Β· 29%Walnuts Β· 25%Olive Oil Β· 13%

Small numbers, big impact

Everyday essentials

Fibre29.77g
101%
Top contributors
Green Lentils Β· 33%Chickpeas Β· 22%Cauliflower Β· 10%
Vitamin B120.00ΞΌg
0%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron12.38mg
69%
Top contributors
Green Lentils Β· 34%Chickpeas Β· 20%Quinoa Β· 12%
Zinc6.58mg
60%
Top contributors
Green Lentils Β· 24%Chickpeas Β· 20%Cashews Β· 17%
Calcium323.67mg
32%
Top contributors
Kale Β· 37%Chickpeas Β· 13%Cauliflower Β· 10%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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