The bean and buckwheat soup is a straightforward and hearty dish, perfect for warming up during chilly winter days. With just a handful of simple ingredients, this soup is a nutritional powerhouse, featuring fiber-rich elements like legumes and grains (specifically pseudo-grains, such as buckwheat) along with plant-based proteins, all while being low in fats. It works well as both a starter and a main course, offering a gluten-free option for those with sensitivities compared to traditional grain-based soups like barley, spelt, or wheat, which are commonly enjoyed in winter.
Preparing the bean and buckwheat soup is a breeze: I used fresh beans that I bought and froze this summer; if you don’t have them, canned beans or dried beans work too, but remember to soak them overnight. I usually cook the beans separately and add them to the soup later, making it easier to monitor their cooking. I also recommend cooking the buckwheat separately due to its longer cooking times and the fact that it darkens the cooking water. With this bean and buckwheat soup recipe, there’s no need for blending, yet you’ll still achieve a rich and creamy texture!
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Ingredients for bean and buckwheat soup
Buckwheat is a naturally gluten-free cereal. However, if it is packaged in factories that also process cereals containing gluten, you may find this information on the label. If you are gluten intolerant, simply examine the grains carefully, remove any foreign particles and rinse under running water.
For cooking the beans (approx. 18 oz – 500 gr of cooked beans)
For the soup with buckwheat
- Power 338,03 (Kcal)
- Carbohydrates 57,21 (g) of which sugars 2,36 (g)
- Proteins 11,53 (g)
- Fat 8,20 (g) of which saturated 1,26 (g)of which unsaturated 0,71 (g)
- Fibers 11,91 (g)
- Sodium 511,23 (mg)
Indicative values for a portion of 375 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
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How to prepare bean and buckwheat soup
Qui puoi leggere la ricetta in italiano!
To prepare bean and buckwheat soup, start by cooking the beans. If you’re using dried beans, it’s advisable to soak them for at least 12 hours. Subsequently, whether using fresh or dried beans, place them in a pot with plenty of unsalted cold water. You can also add a peeled garlic clove, a sprig of rosemary, and a couple of sage or bay leaves to the pot to impart a delightful aroma to the beans.
Place the pot on the heat and cover it. When the water reaches a boil, reduce the flame to the lowest setting possible while maintaining a simmer. Cover with the lid, placing a wooden spoon underneath to keep a gap open, and cook for 25 minutes.
After 25 minutes, add a pinch of salt, stir well, and continue cooking for another 5 minutes. Then, when the beans are tender, turn off the heat and drain them.
Place a pot underneath the colander to save their cooking water. Remove the garlic and aromatics. Peel the potatoes and cut them into cubes of about 1 inch (2.5 cm) on each side. Scrape the carrots and chop them finely. Also, chop the onion and the celery stick, after having cleaned it of the hardest filaments.
In a non-stick pan with a thick bottom, fry the chopped carrot, celery, and onion together with a peeled clove of garlic in the oil.
Then add the potatoes, lightly salt them, and let them flavor for about a minute. Next, remove the garlic and add two or three ladles of the bean cooking water (or vegetable broth).
Cover with a lid and cook over low heat for 10-15 minutes. Meanwhile, take care of cooking the buckwheat.
After examining it grain by grain to eliminate any impurities or cereals containing gluten, place it in a colander and rinse it under cold water, then boil it in plenty of lightly salted water for the time indicated on the package (approx. 18 minutes). Drain it and set it aside.
When the potatoes start to break apart, add a bit more of the bean cooking water, adjusting the quantity based on how you want your bean soup, whether more brothy or denser. Also, add the beans.
Mix well, add salt if needed, and a good grinding of pepper. Then add the buckwheat and let it flavor for a couple of minutes, stirring often. When the bean soup with buckwheat has reached the desired density, turn off the heat.
Serve the bean soup with buckwheat immediately, garnished with a drizzle of extra-virgin olive oil.
How to store
If you have any leftovers, you can store the buckwheat soup in the fridge for a couple of days.
Tips and variations
If you don’t have sage or rosemary you can replace them with bay leaves. Instead of borlotti beans, you can use another variety of beans, or even chickpeas or lentils.
Frequently Asked Questions (FAQ)
Can I use canned beans for this soup?
Yes, for a quicker recipe, you can use canned beans. In this case, you will need about 18 oz (500 gr) and a little vegetable broth to thin the soup.
Varied doses for servings