top down view of bowl with serving of mushroom buckwheat soup with items surrounding.

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5 from 9 reviews

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.


  • 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
  • 78 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


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.


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.