Mushroom & Buckwheat Soup
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!
With all the chili recipes I’ve made lately, I decided it was time to add another soup to the recipe collection. This quick and healthy 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 easy vegan soup recipe filled with earthy mushrooms, healthy buckwheat, leeks, carrots, and wonderful herbs. And I’m sure you’ll enjoy this simple, honest soup as much as I do!
What is Buckwheat?
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 belongs 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.
Raw 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 Anthony’s Organic Raw Buckwheat Groats or these Arrowhead Organic Toasted Buckwheat Groats (affiliate links). I made the mistake of buying the latter, but wasn’t too disappointed as they are great as well.
Ingredients You’ll Need
In this easy soup recipe, leeks, celery, carrots, mushrooms, and buckwheat groats are simmered with herbs until groats are nice and tender, creating a delicious and hearty vegan soup perfect for lunch, dinner, or meal prep.
Here is everything you will need:
- Leeks – can sub with onion
- Celery
- Carrots
- Mushrooms – use cremini, shitake, and/or oyster
- Buckwheat groats – for the most neutral taste use raw, as kasha (toasted buckwheat) will add flavor
- Thyme – fresh or dried
- Fennel seeds – optional
- Vegetable broth – or water + vegetable paste (my fav veg paste is this Better Than Bouillon (affiliate link), using 1 teaspoon for this recipe)
- Lemon
- Salt & pepper
- Parsley – to serve
How To Make Mushroom Buckwheat Soup
Making mushroom buckwheat soup is super simple and only takes about 30 minutes!
- In a large Dutch oven or stock pot, heat oil over medium heat, add leeks, and saute until softened, about 5 minutes.
- Add in carrots, celery, mushrooms, thyme, and optional fennel seeds, and cook another 4 minutes, stirring frequently.
- Add in the buckwheat groats, broth, lemon juice, and salt & pepper (shown above), and bring to a boil, partially cover, reduce heat to low, and simmer for 15 minutes (shown below).
And now your soup is ready to enjoy!
How To Store Leftovers
- Refrigerator: Leftovers can be stored for 5 – 6 days in the refrigerator, in a covered container.
- Freezer: This Mushroom + Buckwheat Soup is freezer-friendly and freezes well for up to 2 – 3 months. To freeze, let cool completely and store in freezer-safe containers (affiliate link), leaving 1/2-inch head space for expansion. Let thaw before reheating.
- Reheat: Simply re-warm on the stovetop over low heat until warmed through. Alternatively, reheat in the microwave using 30 – 60 second intervals, stirring after each, until warm.
- Meal prep: This soup is great for meal prep. Simply add more liquids to the soup if it thickens up due to the buckwheat absorbing the water. It’s great with homemade Artisan Bread or Naan on the side for soaking up the juices.
Serving Suggestions
Serve this soup alone or with something on the side for an extra hearty meal. Here are a few of my favorite pairings with this mushroom + buckwheat soup:
- Topping: Serve garnished with a sprinkle of parsley for a fresh herb. And a squeeze of lemon for extra brightness.
- Bread: Serve with a side of crusty Artisan Bread or gluten-free Socca for soaking up the juices.
- Salad: Serve with a simple leafy green salad with Vegan Ranch, Creamy Lemon-Herb Hemp Dressing or Healthy Flax + Evo Balsamic Vinaigrette.
- Flatbread: Serve with this flavorful Cannellini Beans + Fennel Flatbread with Olive Spread for a hearty meal.
More Healthy Soup Recipes!
- Hearty Lentil Soup
- Vegetable Quinoa Soup
- Vegan Potato Leek Soup
- Minestrone Soup
- Lemon Rosemary White Bean Soup
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.
PrintMUSHROOM + BUCKWHEAT SOUP
For those looking for a gluten-free version of Mushroom & Barley soup, this recipe using buckwheat groats is it! It’s a hearty soup with lots of texture and flavor.
- Prep Time: 10 min
- Cook Time: 25 min
- Total Time: 35 minutes
- Yield: Serves 6
- Category: Soup
- Method: simmer
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 2 tablespoons olive oil or 1/4 cup 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 (or thinly sliced)
- 1 1b. (16 oz or 453g) mushrooms, sliced
- 1 cup (175g) buckwheat groats (raw pref – kasha ok too), rinsed
- 2 teaspoons thyme
- 2 teaspoons fennel seeds, optional
- 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
Instructions
Saute: In a large dutch oven or stock pot, heat oil over medium heat, add leeks and saute until softened, about 5 minutes. Add in carrots, celery, mushrooms, thyme and optional fennel seeds, cook another 4 minutes, stirring frequently.
Add remaining ingredients: Add in the buckwheat groats, broth, lemon juice and salt & pepper, and 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 6
Serving size about 1 3/4 to 2 cups
Store: Leftovers can be stored in the refrigerator for up to 5 days, in a covered container. For longer storage, keep in the freezer using freezer safe containers for up to 2 – 3 months. Let thaw before reheating.
Notes
For the mushrooms, feel free to use one or more of the following: shitake, oyster, porcini, button, cremini or baby bella’s. 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.
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Very tasty! I agree that the fennel shouldn’t be optional it adds a nice dimension to the soup. I made mine with a big handful of dried mushrooms and used the soaking liquid for the broth. Yeah, I’m one of those jerks that changes the recipe and reviews it, but I think I kept to the spirit if the recipe… :) I put in a diced kabocha I grew this past summer a few minutes after I put in the buckwheat. Delicious, and even better the next day for breakfast!
Thanks so much for the great recipe! Love the combination of fennel, lemon, and thyme. It’s definitely a keeper.
What is considered a serving? It says 4 to 6 servings, but the calorie count is based in one serving.
Great question! I’ve updated the recipe nutrition to reflect 6 servings, about 1 3/4 to 2 cups per serving. I hope that helps. Enjoy!
Thanks for sharing! Does it keep long?
It will keep for up to 6 days in the refrigerator and 2 – 3 months in the freezer. Enjoy!
This looks so good! What a healthy and hearty lunch meal prep for the week!
This was really good! I had a bunch of kasha I had bought in bulk and was looking for something I could use them in for dinner. This was just the ticket! The broth was flavorful and the soup itself actually more substantial than you might think. By the way, the instructions say that the fennel seeds are optional, but don’t leave them out! The fennel really boosts the flavor.