Kasha, or toasted buckwheat, is a gluten-free whole grain with a nutty flavor. It’s often used in eastern European porridges and side dishes. Here it’s added to an Italian-style vegetable soup that’s perfect for a cold winter night. Feel free to substitute other large-kerneled cooked grains like wheatberries, barley or brown rice.
- 2 Tbs. olive oil, divided
- 1 large onion, coarsely chopped (about 1 1/2 cups)
- 1 large clove garlic, minced (about 2 tsp.)
- 4 cups low-sodium vegetable broth
- 1 1/2 cups cooked kasha
- 1 15-oz. can crushed tomatoes
- 1 15-oz. can kidney beans, drained and rinsed, divided
- 1/4 tsp. dried oregano
- 1/4 tsp. dried rosemary
- 1/2 lb. kale, trimmed and chopped
- 3 Tbs. chopped fresh parsley
- 2 to 3 tsp. balsamic vinegar
Heat 1 Tbs. oil in large pot over medium-high heat. Add onion, and cook 3 minutes, or until softened, stirring occasionally. Add garlic, and cook 5 minutes more, or until onion is lightly browned.
Stir in broth, kasha, tomatoes, 1 cup beans, oregano and rosemary. Bring to a boil. Press half of kale into liquid with wooden spoon until it wilts. Press remaining kale into liquid. Reduce heat to medium, and simmer 15 to 20 minutes, or until kale is tender.
Purée remaining beans in food processor. Add puréed beans, parsley and remaining 1 Tbs. oil to soup. Stir in vinegar, and season with salt and pepper. Ladle into bowls, and serve.
- Calories: 201
- Carbohydrate Content: 34 g
- Fat Content: 5 g
- Fiber Content: 8 g
- Protein Content: 8 g
- Saturated Fat Content: 5 g
- Sodium Content: 553 mg
- Sugar Content: 4 g