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.
Servings: 4 big servings
Print Recipe
Pin Recipe
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.
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.