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Chock full of Good-For-You Ingredients / Fall Vegetable Soup with Lentils & Buckwheat

Fabulous Fall Vegetable Soup with Lentils & Buckwheat

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.

Fall Vegetable Soup with Lentils & Buckwheat
Fall Vegetable Soup with Lentils & Buckwheat – satisfying, colorful and loaded with antioxidants 
Fall Vegetable Soup with Lentils & Buckwheat - Parsley & Basil Pistou
Fall Vegetable Soup with Lentils & Buckwheat – Parsley & Basil Pistou on top
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.

Fall Vegetable Soup with Lentils & Buckwheat in Soup Pot
Fall Vegetable Soup with Lentils & Buckwheat in my vintage enamel Soup Pot
Veggies for Fall Vegetable Soup with Lentils & Buckwheat
Veggies for Fall Vegetable Soup with Lentils & Buckwheat

Veggies for this Soup: shiitake mushroom caps, butternut squash, carrots (multi colored), very large swiss chard leaf, leeks, celery and garlic. 

More Ingredients for Fall Vegetable Soup with Lentils & Buckwheat

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.

Diced Veggies for Vegetable Soup with Lentils & Buckwheat
Diced Veggies for Vegetable Soup with Lentils & Buckwheat – ready to stir into the soup
Wonderful and Colorful Swiss Chard for Vegetable Soup with Lentils & Buckwheat
Wonderful and Colorful Swiss Chard for Vegetable Soup – the stems get added first; sliced leaves at the very end! 
Saute "harder" veggies first in the soup pot for Fall Vegetable Soup with Lentils & Buckwheat
Saute “harder” veggies first in the soup pot
Add the rest of the Veggies in the soup pot for Fall Vegetable Soup with Lentils & Buckwheat
Add the rest of the Veggies in the soup pot, then seasonings and broth. Simmer 8 minutes. 
Chock full of Good-For-You Ingredients / Fall Vegetable Soup with Lentils & Buckwheat
Chock full of Good-For-You Ingredients with a dollop of my Parsley & Basil Pistou on top.

See my method for Parsley & Basil Pistou topping in the recipe… similar to pesto, yet no nuts or cheese.

Chock full of Good-For-You Ingredients / Fall Vegetable Soup with Lentils & Buckwheat
Grab the soup spoons… you’re going to love this soup! 
Fall Vegetable Soup with Lentils & Buckwheat
Yes you can alter the ingredients to what you have on hand, or what you like.

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

Fall Vegetable Soup with Lentils & Buckwheat

Fabulous Fall Vegetable Soup with Lentils and Buckwheat

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.
Prep Time: 15 minutes
Cook Time: 16 minutes
Total Time: 31 minutes
Servings: 4 big servings
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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

*I use Wolff's Roasted Buckwheat Kernals (Kasha.) Its 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.
Parsley & Basil Pistou: Place cleaned and dried herbs, 1/4 cup each in a small food processor. Add 1 teaspoon of fresh garlic, 3 tablespoons of extra virgin olive oil, 3 pinches of sea salt and a pinch of pepper. Run machine until a smooth paste, scraping down the sides if necessary. Dollop on the soup when serving. 
This recipe may not be reproduced without the consent of its author, Karen Sheer.
COURSE: first course, Main dish, Soup
CUISINE: American
KEYWORDS: healthy vegetable soup, vegetable and grain soup, vegetable soup with lentils and buckwheat
Nutrition Facts
Fabulous Fall Vegetable Soup with Lentils and Buckwheat
Amount per Serving
Calories
257
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
6
g
Sodium
 
214
mg
9
%
Potassium
 
913
mg
26
%
Carbohydrates
 
34
g
11
%
Fiber
 
8
g
33
%
Sugar
 
6
g
7
%
Protein
 
13
g
26
%
Vitamin A
 
8842
IU
177
%
Vitamin C
 
17
mg
21
%
Calcium
 
87
mg
9
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.

Chock full of Good-For-You Ingredients / Fall Vegetable Soup with Lentils & Buckwheat

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