Lentil and Buckwheat Soup


Lentils and buckwheat simmer to make a hearty stew. This is a typical 'zuppa' for a winter evening in Italy. Serve with crusty bread topped with a bit of extra virgin olive oil. Typical to most Italian food, this is healthy and delicious.

Prep Time:
15 mins
Cook Time:
40 mins
Additional Time:
1 hr
Total Time:
1 hr 55 mins
6 servings


  • 1 cup brown lentils

  • 1 tablespoon olive oil

  • 1 small onion, grated

  • 1 small carrot, grated

  • 2 bay leaves

  • 4 ½ cups low-sodium vegetable broth, divided

  • ¾ cup raw buckwheat groats

  • 1 (9 ounce) package fresh baby spinach

  • 3 tablespoons extra-virgin olive oil


  1. Soak lentils in a bowl of cold water for 1 hour. Drain and set aside.

  2. Heat oil in a Dutch oven or heavy-bottomed stew pot over medium heat. Add grated onion and carrot and saute until soft, 3 to 5 minutes. Add lentils and bay leaves and stir until coated with oil. Pour in 3 cups vegetable broth, stir, and bring to a boil. Leave at a slow boil for 10 minutes.

  3. Reduce heat to a simmer and add buckwheat. Simmer until lentils are soft but not mushy and buckwheat is cooked through, about 25 minutes, adding remaining broth if needed. Remove from the heat and fold in fresh spinach until wilted. Remove bay leaves.

  4. Serve hot with a 1/2 tablespoon olive oil drizzled on top of each portion.

Nutrition Facts (per serving)

224 Calories
10g Fat
29g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 224
% Daily Value *
Total Fat 10g 13%
Saturated Fat 2g 8%
Sodium 192mg 8%
Total Carbohydrate 29g 11%
Dietary Fiber 6g 22%
Total Sugars 2g
Protein 7g
Vitamin C 14mg 69%
Calcium 58mg 4%
Iron 3mg 16%
Potassium 501mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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