by Olena

Buckwheat Soup

Olena's image
Olena Osipov
5 from 2 votes

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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

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.

Jar of Buckwheat

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

  1. 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). Soup bones in pot
  2. 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. Sauteing carrots, onions, celery in pot
  3. 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. Dutch oven on stove
  4. Add dill and serve hot hot with a slice of good bread. Ukrainian Buckwheat Soup

More Healthy Soup and Stew Recipes

You can also browse through my entire collection of healthy soup and stew recipes!

Buckwheat Soup

Buckwheat Soup

Ukrainian Buckwheat Soup Recipe with soup bones, vegetables and roasted buckwheat. Healthy, wholesome and delicious soup that makes enough for leftovers.
5 from 2 votes
Print Save Rate
Course: Soup and Stew
Cuisine: American Ukrainian
Prep Time: 10 minutes
Cook Time: 1 hour 20 minutes
Total Time: 1 hour 30 minutes
Servings: 12 servings
Calories: 150kcal
Author: Olena Osipov

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

    Serving: 1.5cups | Calories: 150kcal | Carbohydrates: 30g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Sodium: 412mg | Potassium: 492mg | Fiber: 4g | Sugar: 2g | Vitamin A: 2668IU | Vitamin C: 17mg | Calcium: 27mg | Iron: 1mg
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