Fabulous Fall Vegetable Soup with Lentils & Buckwheat
Sep 28, 2022, Updated Feb 13, 2024
All your Fall Favorite Veggies with Two Gluten Free Grains (one is actually a seed) – Health in a Bowl!
SOUPS ON ~ Warm up with this chunky & hearty broth soup: chop, stir, simmer – ENJOY!
Use Vegetable broth for Vegan.
I love to make a healthy Vegetable Soup in the Fall using what’s growing and available at the market (and Farmers’ Markets!)
Adding grains is a great way to make a satisfying and heart soup… that eats like a meal.
I’ve added Split Red Lentils, they are inexpensive and readily available. They cook quick too… in about 8 minutes.
Buckwheat you might think is a healthy grain – it is healthy, but not a grain! Buckwheat is considered a “seed.”
The pyramid-shaped kernels are similar to grains from both a culinary and nutritional perspective.
I use Wolff’s Roasted Buckwheat Kernals (Kasha.) It’s nutty, bold and delicious flavor comes from dry roasting hearty buckwheat groats. Otherwise – roast buckwheat groats in a dry pan for 4 -5 minutes over low- medium heat until toasted.
Veggies for this Soup: shiitake mushroom caps, butternut squash, carrots (multi colored), very large swiss chard leaf, leeks, celery and garlic.
Add in: Split Red Lentils, Roasted Buckwheat, Smoked Paprika, Chipotle Flakes, Tomato Paste and Homemade Chicken Broth
Split Lentils and Buckwheat are quick cooking! Combined with the all the vegetables and broth ~ they will cook in just 8 minutes. Easily made Vegan… Use Vegetable Broth.
See my method for Parsley & Basil Pistou topping in the recipe… similar to pesto, yet no nuts or cheese.
Some suggestions: substitute barley for buckwheat, spinach for chard, pumpkin for butternut squash.
I’m a pretty consistent soup maker. I find it relaxing to stir up interesting flavors and make soup at least once a week. Always setting a side a portion or two to store in the freezer on those days of questioning ~ “what do I have for lunch today?” Consider doubling the recipe!
Did you know?
- Soups that have a base of leeks, onions and celery are also particularly high in the mineral potassium.
- Several studies have found that soup can make you feel fuller for longer, and research has shown that regular soup eaters have healthier body mass indexes.
- Vegetable broth-based soups provide plenty of nutrients such as vitamins, minerals, antioxidants and fiber while being low in calories and fat.
- Vegetables used in the veg soup are high in antioxidants. These bio active components actively work to shield the body from oxidative free radical damage.
- Lentils are good source of protein. A ½ cup serving of cooked lentils provides about 12 grams of protein and 9 grams of fiber.
- Gluten Free Buckwheat scores low to medium on the glycemic index. 1/2 cup provides 8 grams of fiber and 12 grams of protein.
- HOMEMADE SOUP keeps you hydrated, and will give your immune system a boost. Make it yourself! Less salt, no unwanted additives and you use the vegetables you have on hand or like. Homemade Chicken broth is rich with essential fatty acids and protein… and delicious!
LOVE SOUP? See my category: Special Soups ~ there are 40 of them!
Warm up with this comforting and colorful bowl of soup!
Karen
Fabulous Fall Vegetable Soup with Lentils and Buckwheat
Equipment
- 1 heavy soup pot with lid
Ingredients
- 2 tablespoons extra virgin olive oil, divided
- 4 large shiitake mushroom caps, stems cut off; cleaned with a damp paper towel
- 1 cup butternut squash , peeled, seeded, cut 1/3" dice
- 3/4 cup carrots (multi colored), peeled; 1/3 " dice
- 1 very large swiss chard leaf, cleaned, stems cut 1/3" dice; leaves thinly sliced
- 1 1/2 cups leeks, cleaned, dried, cut 1/3" dice
- 1 cup celery, peeled; 1/3" dice
- 1 tablespoon fresh garlic, peeled, minced
- 1/4 cup split red lentils, rinsed
- 1/4 cup buckwheat , rinsed, I use Wolff's Roasted Buckwheat Kernals*
- 2 tablespoons tomato paste, I use Italian Multi brand
- 3/4 teaspoons smoked paprika
- 1/4 teaspoon chipotle flakes, or use 1 teaspoon canned chipotle in adobe
- 1 teaspoon fresh thyme leaves, lightly chopped
- 1/4 teaspoon freshly cracked black pepper
- 5 1/2 cups homemade chicken broth , preferable (Use vegetable broth if desired)
Instructions
- To a large heavy soup pot, add 1 tablespoon evoo, heat to medium-high heat. Slice the shiitake caps 1/3 inch wide. Add them to the hot oil an immediately stir to coat the mushrooms. Let develop a golden color underneath, stir until all are golden, about 4 minutes - remove to a plate to fit.
- Add next tablespoon of evoo, set heat to low-medium. Add butternut squash, carrots and Swiss chard stems. Stir and cook 5 minutes until slightly softened. Add leeks, celery, garlic, lentils and buckwheat. Give a big stir and cook for 3 minutes, stirring.
- Add tomato paste, smoked paprika, chipotle, thyme and pepper. Give a big stir and cook for 1 minute.
- Add chicken broth, bring to a boil, stir and cover, Reduce to a simmer and cook the soup until vegetables and grains are tender, about 8 minutes. Do not overcook the soup as the veggies are best not too soft.
- Taste the soup and add salt if needed; this will depend on the saltiness of your broth.
Serve the Soup: Garnish
- At the last moment add thinly sliced Swiss chard leaves and stir just until the color pops. Dollop with a few teaspoons of Parsley-Basil Pistou and garnish with small parsley and or basil leaves if you like.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
