This Mushroom & Buckwheat Soup is a gluten-free version of mushroom barley soup. It’s full of flavor, texture and will surely become a favorite!
The temperatures here have been steadily on the cool side. It’s been rainy, windy and chilly, but absolutely beautiful!
We had our first dusting of snow on the mountains a couple days ago. I love this time of year when the temperatures drop. It’s time for beanie’s, sweaters and snuggling up with a bowl of soup or chili to keep warm.
With all the chili I’ve been making lately, I decided it was time to add another soup to the recipe collection. This soup was inspired by a friend of mine who shared a picture of her mushroom & buckwheat soup on Facebook and I fell in love.
Off I went googling to research and pull together this recipe filled with earthy mushrooms, healthy buckwheat, leeks, carrots and wonderful herbs.
I used oyster and shiitake mushrooms here, but feel free to use your favorite. If you’re feeling exotic, try using wild mushrooms and if you’re feeling simple, use regular button mushrooms for convenience and ease.
No matter what kind of mushroom, or mushroom mix, you use I’m sure you’ll enjoy this simple honest soup!
Let’s talk a little about buckwheat before we get to the recipe. Despite its name, buckwheat, aka kasha once toasted, does not contain wheat or belong to the wheat family.
It’s a gluten-free seed, sometimes considered a grain, with a good amount of protein, containing 6 grams per 1/4 cup dry. They have a mild, earthy flavor. Once roasted, the flavor will intensify lending a nuttier flavor.
Buckwheat groats work great in soups, cereals and raw cookies so far that I have tried. I’m sure there are many more uses for this nutritious seed. In this recipe they will plump up and soften making them a great replacement for the traditional barley that is served in this soup.
You can purchase these raw buckwheat groats from Bob’s Red Mill or these toasted buckwheat groats from Arrowhead Mills. I made the mistake of buying the latter, but wasn’t too disappointed as they are great as well.
I prefer raw buckwheat groats for cereals like this Bircher Muesli and raw dessert truffles like these Coconut Lemon Bombs. I used the toasted ones here with a first time success, but I’m sure the raw buckwheat groats would be just as tasty, if not better!
More Healthy Soup Recipes
If you try this healthy mushroom soup recipe, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.Print
MUSHROOM & BUCKWHEAT SOUP
For those looking for a gluten free version of Mushroom & Barley soup, this is it! A hearty soup with lot’s of texture and flavor.
- Prep Time: 10 min
- Cook Time: 25 min
- Total Time: 35 minutes
- Yield: Serves 4 - 6 1x
- Category: Soup
- Method: simmer
- Cuisine: Gluten-Free, Vegan
- 2 tablespoons olive oil or 1/4 cup (56ml) water (for water saute)
- 2 leeks, sliced lengthwise and thinly sliced (green and white part only) or 1 large onion, diced
- 2 celery ribs, sliced (a few chopped leaves is great too)
- 2 large carrots, peeled and diced
- 1 1b. (16 oz or 45kg) mushrooms, sliced
- 1 cup (175g) buckwheat groats (toasted or raw), rinsed
- 2 teaspoons thyme
- 2 teaspoons fennel seeds
- 7 – 8 cups low-sodium vegetable or mushroom broth, or water
- 1 lemon, juice of
- mineral salt & pepper, to taste
- 1/2 cup flat leaf parsley, chopped to garnish
In a large dutch oven or stock pot, heat oil over medium heat, add leeks and celery, cook, stirring occasionally until softened, about 5 minutes. Add in carrots and mushrooms, cook another 4 minutes. Add in groats, thyme, fennel seeds, broth, lemon juice and salt & pepper, bring to a boil, partially cover, reduce heat to low and simmer for 15 minutes.
Serve garnished with a sprinkle of parsley and a side of crusty artisan bread or gluten free bread of choice.
Serves 4 – 6
For the mushrooms, feel free to use one or more of the following…shitake, oyster, porcini, button, cremini or baby bella’s. I used a combination of shitake, oyster and baby bella’s but all one kind would be great too! Feel free to add extra mushrooms to the soup if you like!
For the liquid I used about 8 cups. Start with the smaller amount and add more as you see fit.
I completely forgot to top with parsley for the photos. It will add a nice fresh bright flavor to the soup!
Feel free to use pearl barley, which is not gluten free, in place of the buckwheat groats. Just be sure to cook your soup for about 20 to 30 minutes, until barley is tender.