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
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Buckwheat and Lentil Spinach Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 62 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 21 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 43
- Heart Health
- 80
- Metabolic
- 51
- Digestive
- 35
- Inflammatory
- 47
- Performance
- 55
- General Wellness
- 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 11%
- Protein 11.11 g Good Source 22%
- Carbohydrate 33.81 g 12%
- Total Fat 4.5 g Moderate 6%
- Saturated Fat 0.88 g Low Source 4%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 2.42 mg Low Source 1%
- Sodium 620.47 mg High 27%
- Dietary Fiber 7.43 g Good Source 27%
- Total Sugars 2.71 g --
- Added Sugars 0.88 g Low Source 2%
- Calcium 100.97 mg Low Source 8%
- Iron 3.43 mg Moderate 19%
- Potassium 355.02 mg Low Source 8%
- Vitamin A 203.46 mcg Good Source 23%
- Vitamin C 19.52 mg Good Source 22%
- Vitamin D 0.0 mcg Low Source 0%
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 Polish 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 Polish 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.
- Is Buckwheat and Lentil Spinach Soup healthy?
- Buckwheat and Lentil Spinach Soup has an easyChef Pro health score of 55/100. Per serving, it provides 213.63 calories and 11.11 g of protein, or 22% of the Daily Value. It is a good source of dietary fiber, vitamin A and vitamin C. Worth noting per serving: sodium at 620.47 mg (27% of the Daily Value). It contains Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required