Buckwheat-Black Bean Soup

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Roasted or raw buckwheat gives this soup body so that it tastes as if it has been simmering for hours.

  • 1-cup servingServings

Ingredients

  • 1 Tbs. olive oil
  • 3/4 cup chopped onion
  • 3/4 cup chopped red bell pepper
  • 3 cloves garlic, minced (1 Tbs.)
  • 1/4 cup kasha or buckwheat groats
  • 1 tsp. chili powder
  • 2 cups low-sodium vegetable broth
  • 11/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained
  • 1 cup grated carrots
  • 1 cup fresh or frozen corn kernels
  • 1 bay leaf
  • 1/4 cup chopped cilantro
  • 2 Tbs. lime juice

Preparation

Heat oil in saucepan over medium heat. Add onion and bell pepper, and sauté 5 minutes. Add garlic, kasha, and chili powder, and sauté 3 minutes more. Stir in broth, beans, carrots, corn, bay leaf, and 2 cups water, and season with salt and pepper, if desired. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until kasha is tender. Stir in cilantro and lime juice.

Nutrition Information

  • Serving Size: Serves 4
  • Calories: 232
  • Carbohydrate Content: 42 g
  • Fat Content: 5 g
  • Fiber Content: 8 g
  • Protein Content: 9 g
  • Sodium Content: 271 mg
  • Sugar Content: 7 g