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Dairy-Free

Buckwheat-Black Bean Soup

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

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

Servings
4

Ingredients

  • 1 Tbs. olive oil
  • 3/4 cup chopped onion
  • 3/4 cup chopped red bell pepper
  • 3 cloves garlic, minced (1 Tbs.)
  • 1/4 cup kasha or buckwheat groats
  • 1 tsp. chili powder
  • 2 cups low-sodium vegetable broth
  • 11/2 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
  • 1/4 cup chopped cilantro
  • 2 Tbs. lime juice

Preparation

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
  • Carbohydrate Content 42 g
  • Cholesterol Content 0 mg
  • Fat Content 5 g
  • Fiber Content 8 g
  • Protein Content 9 g
  • Saturated Fat Content 0.5 g
  • Sodium Content 271 mg
  • Sugar Content 7 g