Lentil and Buckwheat Soup

4.4
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6 Reviews
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Lentils and buckwheat simmer to make a hearty soup. This is a typical "zuppa" for a winter evening in Italy. Serve with crusty bread topped with a bit of extra-virgin olive oil. Typical to most Italian food, this is healthy and delicious.

Submitted by Buckwheat Queen
Updated on September 19, 2024
3
Prep Time:
15 mins
Cook Time:
40 mins
Additional Time:
1 hr
Total Time:
1 hr 55 mins
Servings:
6
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Ingredients

Original recipe (1X) yields 6 servings

  • 1 cup brown lentils

  • 1 tablespoon olive oil

  • 1 small onion, grated

  • 1 small carrot, grated

  • 2 bay leaves

  • 4 ½ cups low-sodium vegetable broth, divided

  • ¾ cup raw buckwheat groats

  • 1 (9 ounce) package fresh baby spinach

  • 3 tablespoons extra-virgin olive oil

Directions

  1. Soak lentils in a bowl of cold water for 1 hour. Drain and set aside.

  2. Heat oil in a Dutch oven or heavy-bottomed stew pot over medium heat. Add onion and carrot; sauté until soft, 3 to 5 minutes. Add lentils and bay leaves; stir until coated with oil. Pour in 3 cups vegetable broth, stir, and bring to a boil. Cook at a slow boil for 10 minutes.

  3. Reduce heat to a simmer; add buckwheat groats. Simmer until lentils are soft but not mushy and buckwheat is cooked through, about 25 minutes. Add remaining 1 1/2 cups broth if needed. Off heat, stir in spinach until wilted. Remove bay leaves.

  4. Drizzle each serving with 1/2 tablespoon olive oil.

Nutrition Facts (per serving)

224 Calories
10g Fat
29g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 224
% Daily Value *
Total Fat 10g 13%
Saturated Fat 2g 8%
Sodium 192mg 8%
Total Carbohydrate 29g 11%
Dietary Fiber 6g 22%
Total Sugars 2g
Protein 7g 14%
Vitamin C 14mg 15%
Calcium 58mg 4%
Iron 3mg 16%
Potassium 501mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.