This hearty Ukrainian Buckwheat Soup Recipe combines soup bones, mixed vegetables, and roasted buckwheat for a healthy, wholesome, and delicious soup (with lots of leftovers!)
Love a meaty soup? You might also like this healthy chicken and wild rice soup, slow cooker chicken lentil soup, or warming turkey noodle soup!
Buckwheat soup might be something you have never heard of and I feel like it is my duty to share with you. This is true Ukrainian soup I grew up with, still make to this day, and that my Canadian-born kids love (same story with my Ukrainian borscht)! Buckwheat gives soup such a nutty and distinct flavour, you gotta try! I promise you will love it!
I love adding hearty grains to meals like this. I’ve already shared a buckwheat stir-fry, quinoa stew, beef barley soup, and Instant Pot chicken and rice soup.
To flavor this buckwheat soup, traditionally fried onions, carrots, and celery are used. Potatoes and buckwheat add healthy carbs and “fill” the soup. And fresh herbs like dill or parsley for another level of flavour.
You might have seen buckwheat in a bulk section of the store, which is raw and green in colour. What you really need to look for to make proper buckwheat soup is “kasha” aka roasted buckwheat. You can find it in European delis, health food stores and Amazon). It is crucial that you buy ROASTED buckwheat!
This buckwheat soup is so delicious, I have been making it all my life and am yet to remember the time I disposed of any leftovers. Never happens.
Even better, it has even more depth of flavor with the use of soup bones. Want more uses for these? why not make Instant Pot bone broth or chicken bone broth?!
How to Make Buckwheat Soup
- In a large stock pot, add enough cold water to cover the bones along with bay leaves and peppercorns. Cover with lid half way and bring to a boil on medium heat. Reduce heat to low and cook for 1 hour, straining the foam occasionally (if any).
- Preheat large ceramic non-stick skillet on medium heat and swirl oil to coat. Add onion, celery and carrots, saute for 5 minutes, stirring occasionally.
- Transfer to a pot along with potatoes, buckwheat, oregano, thyme, salt and pepper. Cover and bring to a boil on medium-high heat, then reduce heat to low and cook for 15 minutes.
- Add dill and serve hot hot with a slice of good bread.
More Healthy Soup and Stew Recipes
- Chicken stew
- Turkey meatball soup
- Turkey taco soup
- Instant Pot beef stew
- Slow cooker chicken noodle soup
- Ground turkey stew
You can also browse through my entire collection of healthy soup and stew recipes!
Buckwheat Soup
Ingredients
- Soup bones
- Cold water
- 3 bay leaves
- 5 peppercorns
- 1 large onion chopped
- 3 large celery stalks chopped
- 3 large carrots coarsely grated
- 1 tbsp avocado oil
- 4 medium potatoes
- 1 1/2 cups roasted buckwheat kasha, rinsed & drained
- 1 tsp oregano dried
- 1 tsp thyme dried
- 2 tsp salt
- Ground black pepper to taste
- 1/4 cup dill or parsley finely chopped
Instructions
- In a large stock pot, add enough cold water to cover the bones along with bay leaves and peppercorns. Cover with lid half way and bring to a boil on medium heat. Reduce heat to low and cook for 1 hour, straining the foam occasionally (if any).
- Preheat large ceramic non-stick skillet on medium heat and swirl oil to coat. Add onion, celery and carrots, saute for 5 minutes, stirring occasionally.
- Transfer to a pot along with potatoes, buckwheat, oregano, thyme, salt and pepper. Cover and bring to a boil on medium-high heat, then reduce heat to low and cook for 15 minutes.
- Add dill and serve hot hot with a slice of good bread.
Store: Refrigerate in a pot for up to 5 days or freeze in an airtight container for up to 3 months.
Notes
- Do not buy raw (light colour) buckwheat, it has to be toasted.
Nutrition
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I’m a little confused. When you say soup bones. Are you referring to just bones that you already cooked and have frozen? Or meat with bones still on them?
Raw bones with meat or not.
Olena, your recipes are just amazing! I am dreaming now about Instant Pot Buckwheat Chicken Soup? Can not find any in the internet. Have you tried to cook it in Instant Pot?
So happy to hear. Yes, I would do 15 mins on high pressure. Enjoy!
Is gerbs buckwheat okay to use? I can’t see anywhere that it’s roasted. When I clicked on your amazon link for the pasha it said currently unavailable. Do you have another suggestion for the buckwheat? Thank you
Best buckwheat is roasted and brown in colour. Pale and green buckwheat is not tasty. You can use quinoa, longer cooking brown rice or even pasta. ANy grain works just might need different cook time.
Can I substitute something for the potatoes? I want less carbs. Can I substitute another oil for the avocado?
You can skip potatoes or use zucchini. Any oil works.
Gorgeous idea! Can this be made without any of the meat?
Sure!
Buckwheat soup is so Ukrainian and so good!
I love buckwheat! Will definitely be making this soup ?
Me too! I think it is my favourite grain! Our family’s, kids are crazy about it.
Plus I love and and am envious of your pretty Dutch oven! I can’t believe that I have never had one! I LOVE Lodge cast iron pans! But am too lazy to keep them seasoned properly, thus, the ceramic coated like that gorgeous red Dutch oven remain in my wishful fantasies!
You don’t have to season this ceramic dutch oven.:) It is amazing so far! You need a dutch oven – even heat distribution, not like in a pot.
When my boys were growing and eating seemed endless with them, I bought a 16 quart stockpot for soups and homemade noodles and chicken. I filled it to the brim and still only had two dinners and one weekend lunch!
Now, filled, I can’t lift but it is on my shelf for times when they all return for a soup Saturday, so I can’t can’t move it out. My stock pot now for the the two of us is a cute little 6 qt one. Enough for a weeks worth of dipping into. We don’t mind a bowl of the same soup every day for lunch until it is gone. The salads or sides change things up.
Olena, thanks for the tip using my chicken carcasses. I already have chicken thighs and breasts in my freezer, so I am all set for Monday!
I LOVE but had never heard of this soup. My Ukrainian mom didn’t make it.
I always have buckwheat in the house. I think what I have is roasted as the buckwheat is not green.
My question is: Could/should I just toast the buckwheat I have to be sure?
That’s the best buckwheat and what we buy. Use it as is. It’s already roasted.
I usually make a pot of soup once a week and this is one of my favorites. This meal is all the goodness of childhood. I do laugh when I hear about all the bone broth goodness because it certainly isn’t new. Ukrainians are smart people. 😉
I end up making large pot of soup once a week too. Sometimes twice a week and feeding the family felt so stress free this week. How many meals your pot makes? Is your pot the same size like mine?
MIne is a 8 quart pot. Usually the pot of soup only lasts two days.
Do your boys eat a lot compared to other kids? Mine do, especially 10 year old eats like dad. I’m just curious to compare kids who eat real food mostly, I do not know many in real life.:( My Italian friend cooks healthy too and her kids eat a lot as well.
I feel like they do eat alot compared to other kids. lol Whenever I have my kids friends over they eat so little compared to mine. My kids lunches are probably the healthiest in the school. We go through SO much fruit. Veggies are slower…unless its something they love.
Yes, same here except mine are pretty good with veggies. Fruit is our snack and dessert, that is why it literally flies out.
It is funny, because every since quinoa hit the shops and rose to the top of popularity, I have done my best to like it. But I just could not. I tried every brand, color, and Recipe trying and just finally realized maybe I didn’t fit with the ‘in’ crowd, and gave up, lol!
I naturally expected that I would enjoy it since I love experimenting with many Ancient grains like Fargo, Kamut, spelt, and whole Barley, and love them all so far. But I have yet to try buckwheat (other than in Japanese noodle form) and I love soup, so this recipe is a natural for me to make soon. First I’ll have to roast a turkey! I do have two rather skimpy chicken carcasses in my freezer but we pick them clean!
Can’t wait to try your buckwheat as grain! Thank-You for sharing the recipe, I love that it is authentic homeland from you! Also, I had a lot of potato patties, but never stuffed? With what? Cheese, meat?
Sounds like you prefer hearty and nutty grains. They do have more flavour. Just cook your chicken carcasses with some chicken thighs or breasts. Saves from roasting the turkey and same results. -;)
My grandma made potato patties this way – stuffed with ground beef and wild mushroom gravy on top from our forest mushrooms. I WILL NEVER FORGET! Stretched out the meat quite a bit.
Have a great weekend!