Buckwheat and Lentil Spinach Soup
Buckwheat and Lentil Spinach Soup brings earthy lentils and nutty buckwheat together in a cozy, vegetable-rich bowl with soft sweetness from grated onion and carrot. Finished with tender spinach and a peppery drizzle of extra-virgin olive oil, it’s comforting yet wholesome—great for a chilly weeknight dinner or a make-ahead lunch.
- Prep15 mins
- Cook40 mins
- Serves6
- DifficultyEasy
- 1
Soak the lentils in a bowl of cold water for 1 hour. Drain and set them aside.
- 2
Heat 1 tablespoon olive oil in a Dutch oven or heavy-bottomed pot over medium heat. Add the onion and carrot; cook until they are soft, 3 to 5 minutes. Add the lentils and bay leaves; stir to coat them with the oil. Pour in 3 cups vegetable broth, stir, and bring to a boil. Cook at a gentle boil for 10 minutes.
- 3
Lower the heat to a simmer; add the buckwheat groats. Simmer until the lentils are tender but not mushy and the buckwheat is cooked through, about 25 minutes.
- 4
Add the remaining 1 1/2 cups broth if needed. Off the heat, stir in the spinach until it wilts. Remove the bay leaves.
- 5
Drizzle each serving with 1/2 tablespoon extra-virgin olive oil.
- Calories 213.63 kcal Moderate
- Protein 11.11 g Good Source
- Carbs 33.81 g Moderate
- Total Fat 4.5 g Moderate
- Saturated Fat 0.88 g Low Source
- Trans Fat 0.0 g Low Source
- Cholesterol 2.42 mg Low Source
- Sodium 620.47 mg High
- Fiber 7.43 g Good Source
- Sugar 2.71 g Moderate
- Added Sugar 0.88 g Low Source
- Calcium 100.97 mg Low Source
- Iron 3.43 mg Moderate
- Potassium 355.02 mg Low Source
- Vitamin A 203.46 mcg_rae Good Source
- Vitamin C 19.55 mg Good Source
- Vitamin D 2.2 mcg Moderate
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Onions 🧅
About This Recipe
Buckwheat and Lentil Spinach Soup is a soup recipe made with 8 ingredients. It takes about 55 mins, serves 6, and is rated easy. Key ingredients include Baby Spinach, Buckwheat Groats, Carrot, and Dried Bay Leaves. Each serving provides about 213.63 kcal, and is a good source of protein.
Recipe Questions
- What is Buckwheat and Lentil Spinach Soup?
- It is a soup recipe made with 8 ingredients, usually served for soup.
- What is Buckwheat and Lentil Spinach Soup made of?
- The main ingredients are Baby Spinach, Buckwheat Groats, Carrot, Dried Bay Leaves, Extra-Virgin Olive Oil. The full list of 8 is above.
- How long does it take to make Buckwheat and Lentil Spinach Soup?
- About 55 mins in total: 15 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 213.63 kcal. The full nutrition breakdown is above.
- Is Buckwheat and Lentil Spinach Soup easy to make?
- This recipe is rated easy, with 8 ingredients and 5 steps.
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