How to Make Lentil and Buckwheat Soup - A Step-by-Step Guide

This hearty Lentil and Buckwheat Soup is the perfect way to warm up on a cold day. Packed with protein and fiber, it's a healthy and satisfying meal that's also easy to make. Whether you're looking for a comforting weeknight dinner or a delicious meal prep option, this soup is sure to become a new favorite in your recipe rotation.

One of the best things about this soup is how versatile it is. You can easily customize the flavors with your favorite spices and herbs, or add in extra veg...

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Ingredients

  • 1 cup brown lentils
  • 1 tablespoon olive oil
  • 1 small onion, grated
  • 1 small carrot, grated
  • 2 bay leaves
  • 4 ½ cups low-sodium vegetable broth, divided
  • ¾ cup raw buckwheat groats
  • 1 (9 ounce) package fresh baby spinach
  • 3 tablespoons extra-virgin olive oil

Information

  • Prep Time: 15 mins
  • Cook Time: 40 mins
  • Additional Time: 1 hr
  • Total Time: 1 hr 55 mins
  • Servings: 6
  • Yield: 6 servings

  • Soak lentils in a bowl of cold water for 1 hour. Drain and set aside.
  • Heat oil in a Dutch oven or heavy-bottomed stew pot over medium heat. Add grated onion and carrot and saute until soft, 3 to 5 minutes. Add lentils and bay leaves and stir until coated with oil. Pour in 3 cups vegetable broth, stir, and bring to a boil. Leave at a slow boil for 10 minutes.
  • Reduce heat to a simmer and add buckwheat. Simmer until lentils are soft but not mushy and buckwheat is cooked through, about 25 minutes, adding remaining broth if needed. Remove from the heat and fold in fresh spinach until wilted. Remove bay leaves.
  • Serve hot with a 1/2 tablespoon olive oil drizzled on top of each portion.
  • Nutrition

    224 cal.

    • Total Fat: 10g
    • Saturated Fat: 2g
    • Sodium: 192mg
    • Total Carbohydrate: 29g
    • Dietary Fiber: 6g
    • Total Sugars: 2g
    • Protein: 7g
    • Vitamin C: 14mg
    • Calcium: 58mg
    • Iron: 3mg
    • Potassium: 501mg