nutritional information

Per 1-cup serving :

  • 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
Vegan Gluten-Free

Buckwheat-Black Bean Soup

Buckwheat-Black Bean Soup

Serves 4

Roasted or raw buckwheat gives this soup body so that it tastes as if it has been simmering for hours.
  • 1 Tbs. olive oil
  • ¾ cup chopped onion
  • ¾ cup chopped red bell pepper
  • 3 cloves garlic, minced (1 Tbs.)
  • ¼ cup kasha or buckwheat groats
  • 1 tsp. chili powder
  • 2 cups low-sodium vegetable broth
  • 1½ cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained
  • 1 cup grated carrots
  • 1 cup fresh or frozen corn kernels
  • 1 bay leaf
  • ¼ cup chopped cilantro
  • 2 Tbs. lime juice

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.

October 2010 p.38

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comments

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

Susan Dadian - 2012-11-11 13:27:49

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!

Allison Hughes - 2012-10-01 23:38:15

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

Sarah Burns Warman - 2012-09-23 21:25:22

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.

James - 2011-03-26 19:51:19

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!

Julia Sarver - 2011-01-31 17:47:47

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

Lloyd - 2011-01-14 16:01:52

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

Sally - 2011-01-03 19:22:42

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.

Katharine - 2010-12-21 22:10:36

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

Carmelina - 2010-12-08 08:01:09

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.

Abigail - 2011-10-17 11:11:29