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
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
*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
Calories: 257kcal | Carbohydrates: 34g | Protein: 13g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 214mg | Potassium: 913mg | Fiber: 8g | Sugar: 6g | Vitamin A: 8842IU | Vitamin C: 17mg | Calcium: 87mg | Iron: 3mg