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5.0 from 6 votes

Buckwheat Soup

Healthy buckwheat soup with chicken or turkey leftovers, lots of spices, and vegetables.

Prep Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings: 4 -6 servings
Calories: 370 kcal
Course: Soup
Cuisine: American , Russian

Ingredients

  • 1 ½ liter stock chicken or turkey, 6.5 cups
  • 2 medium carrots
  • 1 small leek Note 1
  • 125 g pumpkin or butternut squash 4.5 oz, Note 2
  • 1 small piece celeriac about 50g/ 1.8 oz or 2 celery sticks
  • 1 small parsnip or parsley root
  • 1 red bell pepper
  • 1 teaspoon ground coriander
  • ¾ teaspoon ground cumin
  • ½ teaspoon ground all-spice
  • ½ teaspoon chili flakes
  • 80 g roasted buckwheat groats ½ cup
  • 250 g cooked turkey or chicken 9, oz, Note 3
  • 3-4 tablespoon soy sauce
  • 1 tablespoon balsamic vinegar
  • fine sea salt and pepper
  • fresh parsley

Instructions

    Cup of Yum
  1. Bring the turkey or chicken stock to a boil.
  2. In the meantime, chop the carrots, leek, pumpkin or butternut squash, celeriac, parsnip or parsley root and bell pepper into small pieces. Add them to the stock and cook slowly for about 10 minutes.
  3. Add the spices and the buckwheat and cook according to the buckwheat's packet instructions or until the vegetables and the buckwheat are soft. I cooked the buckwheat for 20 minutes.
  4. If you use fresh turkey or chicken breast, chop it into small cubes and add it to the soup 10 minutes after adding the buckwheat. If you use already cooked turkey or chicken, chop it into small pieces and add it to the soup during the last 5 minutes of the cooking time, so that they can get hot.
  5. Adjust the taste with soy sauce, balsamic vinegar, salt and pepper. Sprinkle with chopped parsley before serving.

Notes

  • Or 3 green onions or 1 small onion.
  • Or 1 small sweet potato.
  • If you don't have any turkey or chicken leftovers, you can use the same amount of fresh turkey or chicken breast. Chop the meat into small cubes and add it to the soup 10 minutes after adding the buckwheat.

Nutrition Information

Serving 1/4 of the dish Calories 370kcal (19%) Carbohydrates 34g (11%) Protein 29g (58%) Fat 14g (22%) Saturated Fat 4g (20%) Polyunsaturated Fat 9g Cholesterol 70mg (23%) Sodium 1789mg (75%) Fiber 4g (16%) Sugar 11g (22%)

Nutrition Facts

Serving: 4-6 servings

Amount Per Serving

Calories 370

% Daily Value*

Serving 1/4 of the dish
Calories 370kcal 19%
Carbohydrates 34g 11%
Protein 29g 58%
Fat 14g 22%
Saturated Fat 4g 20%
Polyunsaturated Fat 9g 53%
Cholesterol 70mg 23%
Sodium 1789mg 75%
Fiber 4g 16%
Sugar 11g 22%

* Percent Daily Values are based on a 2,000 calorie diet.