As a child, I couldn’t stand soup – pretty much like that kid in the old German cautionary tale. His name is “Soupkasper”. It just wasn’t my thing. Luckily, there were other things to eat. Otherwise I would probably have died, like the kid in the story. Well, things have changed quite a bit. Nowadays, I like soup, but it should have a bit of texture. Like this delicious Veggie Soup with Buckwheatfor example. You still can’t get me to the table with clear broths and that sort of thing. But since I’m usually putting the food on the table, that’s no problem at all. I can always find something to throw into soup.
Besides a good amount of veggies, there’s also buckwheat in this soup. We often use it as a substitute for rice or noodles in soup. For me, as a diabetic, buckwheat is simply the better choice when you want to add more than just veggies to a soup. A high fiber content and a low glycemic index mean that buckwheat has a much smaller impact on my blood sugar than rice or pasta would. That’s definitely a plus for me. If you’re not familiar with these terms, just remember that buckwheat tastes delicious and is filling.
Using buckwheat in soup is pretty straightforward. You can add it to any soup or stew. The grains just need to cook long enough to soften. In our veggie soup, they simmered for 25 minutes or so. In case you pick up a package of buckwheat at the supermarket, you’ll certainly have plenty of ways to use it.
Of course, you can also cook buckwheat separately, like rice, quinoa, or couscous and serve it as a side. However, you’ll need to be a little more careful when cooking it this way. If you overwork the grains, stirring and manipulating them too much while cooking, they can quickly turn into a mushy mess. This isn’t relevant to this recipe, but I wanted to mention it because I fell into this exact trap the first time I cooked buckwheat.
Buckwheat can be used in many ways.
In the kitchen, buckwheat is considered a true all-rounder. Even though “wheat” is part of the name, buckwheat isn’t technically a grain but rather belongs to the knotweed family. It’s naturally gluten-free, making it ideal for people with celiac disease and anyone who wants to follow a low-gluten or gluten-free diet. Its mild, nutty, slightly savory flavor harmonizes with both sweet and savory dishes and gives many recipes a pleasantly rustic touch.
Buckwheat proves particularly versatile when cooking and baking. As whole grains, buckwheat is a great addition to soups, salads, bowls, or as a side dish – similar to rice or quinoa. Buckwheat flour is traditionally used for blinis, galettes, and crepes. It’s also excellent for bread, cakes, and cookies, often mixed with other flours. Roasted – for example, as kasha – buckwheat develops an even more intense flavor and adds a lovely texture to muesli or as a crunchy topping.
From a nutritional perspective, buckwheat also has a lot to offer. It contains high-quality plant-based protein, provides important minerals such as magnesium, iron, and zinc, and also contains various phytochemicals. Thanks to its low glycemic index, it provides long-lasting satiety and causes only a slow rise in blood sugar.
Buckwheat is not only versatile and flavorful but also a valuable ingredient for a balanced and mindful diet.
As mentioned before, we love soups that are packed with veggies and stuff. That’s why almost all the soup recipes on our blog are more or less loaded… Mostly with loads of veggies, often with beans, chickpeas, and other legumes, or sometimes with pasta and the like. A good example is our Pasta e Fagioli aka. Italian Soup with Beans & Pasta. There’s more than enough in the pot to satisfy everyone.
Our delicious Minestrone with Swiss Chard is a bit lighter. Still plenty of veggies, but the result looks more like a soup and not a stew, like the previous example. Like the buckwheat veggie soup here, the minestrone is also vegan. I hadn’t really mentioned that yet. Everything here is plant-based and vegan…
INGREDIENTS / INGREDIENTS
(4-5 servings)
some olive oil for frying
1 medium onion, finely chopped
2-3 garlic cloves, finely chopped
1 medium carrot, diced
1 piece of celeriac, diced
1 medium leek, cut into rings
2 bell peppers (eg, yellow & green), diced
1 small zucchini, diced
1 tsp. fennel seeds*
1 tsp. chili flakes*
1 tsp. died oregano*
salt, pepper
1 tbsp. hot pepper paste*
47 fl. oz. (1.4l) veggie broth
1 jar/can (12.7 oz./360g) baked beans in tomato sauce*
3.5 oz. (100g) buckwheat*
3.5 oz. (100g) baby spinach
(4-5 servings)
some olive oil for frying
1 onion, finely diced
2-3 cloves of garlic, finely diced
1 medium carrot, diced
1 piece of celeriac, diced
1 medium-sized leek, cut into rings
2 peppers (e.g. yellow & green), diced
1 small zucchini, diced
1 tsp fennel seeds*
1 tsp chili flakes*
1 tsp oregano*
Salt, pepper
1 tbsp paprika paste (spicy)*
1.2l vegetable broth
1 jar/can (360g) baked beans in tomato sauce*
100g buckwheat*
100g leaf spinach
DIRECTIONS / PREPARATION
1. Wash/clean the veggies. Peel and finely dice the onion and garlic. Peel the carrot and cut it into small pieces. Clean/peel the celeriac and cut into small cubes. Cut the leek into rings, rinse it thoroughly to remove any sand/soil between the layers. Drain well. Cut the bell pepper and zucchini into bite-size pieces. Rinse the buckwheat with cold water and let drain. Set everything aside.
2. Heat up a large Dutch oven and add some oil. Sauté the onion and garlic until soft and glossy. Next, add the carrot, celeriac, and leek rings and sauté as well – it takes about 4-5 minutes until everything is slightly softened and has browned. Add the bell pepper and zucchini pieces and cook them for a few minutes as well. Add the fennel seeds, chili flakes, oregano, and a bit of salt and pepper, let everything roast briefly to allow the flavors to develop. Next, add the paprika paste and mix in. Deglaze with the veggie stock. Bring everything to a boil, then add the baked beans and buckwheat. Reduce the heat slightly and let the soup simmer for about 25 minutesstirring frequently to prevent burning.
3. Wash and drain the spinach leaves, add them to the soup and let everything simmer for about 1-2 minutes longer. Season with more salt and pepper, if desired, and serve.
1. Wash/clean the vegetables. Peel the onion and garlic and dice finely. Peel the carrot and cut it into small pieces. Clean/peel the celeriac and cut into small cubes. Cut the leek into rings and then rinse well to remove sand/soil. Drain well. Cut the peppers and zucchini into bite-sized pieces. Rinse the buckwheat well with cold water and drain it too. Put everything aside.
2. Heat some olive oil in a large pot. Sauté the onion and garlic in the hot oil until translucent. Add the carrot, celeriac and leek rings and also sauté or fry – This takes about 4-5 minutes until everything is a little softer and has color. Next, add the pepper and zucchini pieces and fry for a few minutes. Add fennel seeds, chili flakes, oregano and some salt and pepper and fry briefly so that the flavors can develop. Add the pepper paste and mix in. Deglaze with the vegetable broth. Bring everything to the boil, then add the baked beans and buckwheat. Reduce the heat a little and let the soup simmer for about 25 minutes – Stir frequently so that nothing burns.
3. Wash and drain the spinach leaves, then add them to the pot and Let simmer for about 1-2 minutes. Season again with salt and pepper if desired and serve.
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Here is a version of the recipe you can print easily.
Description
This easy-to-prepare Buckwheat Veggie Soup (vegan) is delicious and the perfect healthy dish to keep you warm in fall and winter!
some olive oil for frying
1 medium onion, finely chopped
2–3 garlic cloves, finely chopped
1 medium carrot, diced
1 piece of celeriac, diced
1 medium leek, in rings
2 bell peppers (eg, yellow & green), diced
1 small zucchini, diced
1 tsp. fennel seeds*
1 tsp. chili flakes*
1 tsp. died oregano*
salt, pepper
1 tbsp. hot pepper paste*
47 fl. oz. (1.4l) veggie broth
1 jar/can (12.7 oz./360g) baked beans in tomato sauce*
3.5 oz. (100g) buckwheat*
3.5 oz. (100g) baby spinach
1. Wash/clean the veggies. Peel and finely dice the onion and garlic. Peel the carrot and cut it into small pieces. Clean/peel the celeriac and cut into small cubes. Cut the leek into rings, rinse it thoroughly to remove any sand/soil between the layers. Drain well. Cut the bell pepper and zucchini into bite-size pieces. Rinse the buckwheat with cold water and let drain. Set everything aside.
2. Heat up a large Dutch oven and add some oil. Sauté the onion and garlic until soft and glossy. Next, add the carrot, celeriac, and leek rings and sauté as well – it takes about 4-5 minutes until everything is slightly softened and has browned. Add the bell pepper and zucchini pieces and cook them for a few minutes as well. Add the fennel seeds, chili flakes, oregano, and a bit of salt and pepper, let everything roast briefly to allow the flavors to develop. Next, add the paprika paste and mix in. Deglaze with the veggie stock. Bring everything to a boil, then add the baked beans and buckwheat. Reduce the heat slightly and let the soup simmer for about 25 minutesstirring frequently to prevent burning.
3. Wash and drain the spinach leaves, add them to the soup and let everything simmer for about 1-2 minutes longer. Season with more salt and pepper, if desired, and serve.
Notes
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