Lentil and Buckwheat Soup

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:

  1. Prepare the Ingredients:
    • Rinse the lentils under cold water and drain. Dice the carrot and onion.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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!