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Buckwheat-Black Bean Soup

Roasted or raw buckwheat gives this soup body so that it tastes as if it has been simmering for hours.

Ingredients: 

Ingredients: 

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1 Tbs. olive oil
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¾ cup chopped onion
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¾ cup chopped red bell pepper
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3 cloves garlic, minced (1 Tbs.)
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¼ cup kasha or buckwheat groats
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1 tsp. chili powder
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2 cups low-sodium vegetable broth
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1½ cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained
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1 cup grated carrots
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1 cup fresh or frozen corn kernels
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1 bay leaf
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¼ cup chopped cilantro
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2 Tbs. lime juice

Instructions: 

Heat oil in saucepan over medium heat. Add onion and bell pepper, and sauté 5 minutes. Add garlic, kasha, and chili powder, and sauté 3 minutes more. Stir in broth, beans, carrots, corn, bay leaf, and 2 cups water, and season with salt and pepper, if desired. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until kasha is tender. Stir in cilantro and lime juice.

Nutrition Information: 

Calories: 
232
Protein: 
9 g
Total Fat: 
5 g
Saturated Fat: 
<1 g
Carbohydrates: 
42 g
Cholesterol: 
0 mg
Sodium: 
271 mg
Fiber: 
8 g
Sugar: 
7 g
Yield: 
Serves 4

Comments on this Recipe

This soup was quick and easy to make. I also added cayenne, and that worked well. I put a dollop of plain yogurt in my bowl of soup, and that was a good alternative to sour cream. I did not have kasha, so I substituted barely. The barley tasted good, but I added too much. If substituting barely, I would only use 1/2 cup in the future.

This is soup lacks flavour... i wonder what could be added to it to give it some kick?

I added a little salt to the soup. Honestly I've found that salt's a must in ALL cooking. Also I left out the corn and replaced the buckwheat with barley.

I added a jalapeno,salt and cayanne pepper, it was fabulous!

This is a great soup. Just add a little bit of more salt. There are other soups recipes on http://www.fourgreensteps.com/community/recipes/soups-a-stews

I love this soup! I added a little smoked Chipotle hot sauce to give it a little kick and more depth of flavor. Worked perfectly! I also mixed in some steamed kale because I just have to have my greens!

Ok this was a very nice soup. I added a little cayenne to give it a bit of spice. Other than that, it was a delicious and filling soup. Very easy to make.

My husband and I really enjoyed this. I'll make this again!

This was my first time using kasha in a recipe and I loved it. I used fresh parsley instead of cilantro but otherwise no substitutions. I thought the soup had a lot of flavor and came together very quickly. A nice meal for a weekday!

Delightful, flavorful. I threw in some red pepper flakes for heat! Will make again.

Yum

super good.reminds me a taste of tortilla soup minus all the calories and meat of course.will make it again and again and again.....:)

For u my friend

Buck-wheat Black Bean Soup sounded delish. Copied the recipe down and learned it only takes 20 minutes to make! I will be making this tomorrow! I have a party to go to today.

Please get an app. !

Try this

My husband doesn't like beans unless they're mashed/mixed up with other things to mask the taste/texture. This soup is really pretty good if you blend the whole batch. It becomes a thick, hearty soup fit for a meal.