4.9 from 39 votes
Buckwheat Soup with Turkey, Sweet Potato & Kale
Buckwheat is a delicious and gluten/grain-free alternative to rice or noodles in this tasty and nourishing soup.
Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 6
Calories: 474 kcal
Course:
Soup
Cuisine:
Eastern European
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 2 ribs celery diced
- 2 carrots diced
- 8 cups chicken or turkey stock low sodium
- 1 bay leaf
- 1 teaspoon thyme leaves
- 1 sweet potato peeled & cubed
- 1 cup buckwheat groats toasted or raw
- 2 cup cooked turkey meat cubed
- 1 cup kale chopped
- 2 tablespoon lemon juice half of one lemon, squeezed
Instructions
- Heat oil in a large sauce pan or dutch oven
- Add onion, carrot, and celery. Saute until onion starts to soften, about 5 minutes
- Add stock, bay leaf, thyme, and sweet potato
- Cover and boil gently until sweet potato is tender, about 15 minutes
- Add buckwheat groats, cover and simmer until cooked, about 10 minutes
- Add salt & pepper to taste
- Add turkey and kale
- Stir in the lemon juice, remove from heat and serve hot.
Cup of Yum
Notes
- If you will have leftovers of this soup, cook the buckwheat separately, adding to the soup before serving. (Like rice or pasta, the groats will absorb all of the liquid if allowed to sit).
- To make this buckwheat soup with fresh turkey or chicken, add cubed raw turkey or chicken when the stock is added to the pot.
- If you can't find kasha, or toasted buckwheat, you can toast the raw buckwheat groats yourself in a pan over low heat for about 10 minutes, shaking the pan often. The groats are toasted when they turn golden brown.
Nutrition Information
Serving
1g
Calories
474kcal
(24%)
Carbohydrates
34g
(11%)
Protein
67g
(134%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Cholesterol
140mg
(47%)
Sodium
672mg
(28%)
Potassium
1284mg
(37%)
Fiber
5g
(20%)
Sugar
4g
(8%)
Vitamin A
7714IU
(154%)
Vitamin C
19mg
(21%)
Calcium
94mg
(9%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 474
% Daily Value*
| Serving | 1g | |
| Calories | 474kcal | 24% |
| Carbohydrates | 34g | 11% |
| Protein | 67g | 134% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 140mg | 47% |
| Sodium | 672mg | 28% |
| Potassium | 1284mg | 27% |
| Fiber | 5g | 20% |
| Sugar | 4g | 8% |
| Vitamin A | 7714IU | 154% |
| Vitamin C | 19mg | 21% |
| Calcium | 94mg | 9% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.