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