Hearty Lentil and Buckwheat Soup: A Nutritious Delight
Warm, comforting, and packed with wholesome ingredients, lentil and buckwheat soup is a nourishing dish that’s perfect for chilly days or anytime you need a hearty meal. In this recipe, we’ll show you how to create a delicious soup that’s both satisfying and nutritious. Let’s dive in!
Ingredients:
- 1 (9 ounce) package fresh baby spinach
- 2 bay leaves
- 1 cup brown lentils
- 1 small carrot, diced
- 1 small onion, diced
- 4 1/2 cups low-sodium vegetable broth
- 3/4 cup raw buckwheat groats
- 1 tablespoon olive oil
- 3 tablespoons extra-virgin olive oil
Instructions:
- Prepare the Ingredients:
- Rinse the lentils under cold water and drain. Dice the carrot and onion.
- Saute the Vegetables:
- In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the diced carrot and onion to the pot and sauté for 5-7 minutes, or until softened.
- Add the Lentils and Broth:
- Add the brown lentils, bay leaves, and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the lentils are tender.
- Cook the Buckwheat:
- While the lentils are cooking, rinse the buckwheat groats under cold water and drain. In a separate pot, bring 1 1/2 cups of water to a boil. Add the buckwheat groats to the boiling water, then reduce the heat to low and let them simmer for 10-12 minutes, or until tender. Drain any excess water.
- Combine and Simmer:
- Once the lentils are tender, add the cooked buckwheat groats and baby spinach to the pot. Stir well to combine, then let the soup simmer for an additional 5-10 minutes, or until the spinach is wilted.
- Season and Serve:
- Remove the bay leaves from the soup and discard them. Season the soup with salt and pepper to taste. Drizzle each serving with a tablespoon of extra-virgin olive oil for added flavor.
- Enjoy:
- Ladle the warm lentil and buckwheat soup into bowls and serve immediately. Enjoy this nutritious and delicious dish on its own or with a slice of crusty bread for a complete meal.
Cook Notes and Variations:
- Additional Vegetables: Feel free to add other vegetables to the soup, such as diced celery, bell peppers, or tomatoes, for added flavor and nutrition.
- Herbs and Spices: Experiment with different herbs and spices to customize the flavor of the soup. Fresh thyme, rosemary, or parsley can add a fragrant touch, while a pinch of cayenne pepper or paprika can provide a subtle heat.
- Creamy Texture: For a creamier texture, you can blend a portion of the soup using an immersion blender or food processor before adding the cooked buckwheat groats and spinach.
Keto and Low-Carb Versions:
Keto Version:
- To make a keto-friendly version of this soup, omit the carrot and use cauliflower florets instead. Reduce the amount of onion or use a smaller onion to lower the carb content. Additionally, you can increase the amount of olive oil for added fat and flavor.
Low-Carb Version:
- For a low-carb version, simply reduce the amount of lentils and buckwheat groats in the recipe. You can also replace the brown lentils with green or French lentils, which have a lower carb content. Increase the amount of vegetables and broth to compensate for the reduction in grains.
In conclusion, lentil and buckwheat soup is a nutritious and flavorful dish that’s perfect for warming up on cold days or anytime you need a wholesome meal. With its combination of protein-rich lentils, hearty buckwheat groats, and vibrant spinach, this soup is as nourishing as it is delicious. Whether you’re following a keto diet, watching your carb intake, or simply seeking a comforting and satisfying meal, this soup is sure to please. Give this recipe a try and savor the goodness of homemade lentil and buckwheat soup today!