Buckwheat and Butterbean Soup

June 24, 2025 at 11:56 AM

gluten free vegan recipes

This soup should be on the menu at every home this winter! It is not only nourishing and satisfying on a cold winter's night, but also manages to be a refreshing, light and simple meal on a crisp, blue sky day. And, like all our favourite recipes, it is very quick to come together. 

Buckwheat is a great source of essential minerals like magnesium, manganese, phosphorus, and iron. Both buckwheat and butterbeans contain protein, have a low glycemic index and are high in fiber.

Ingredients

  • 2 tbsp extra virgin olive oil
  • 1 onion, finely diced
  • 2 cups root vegetables, diced (we used carrots and turnips but celery, fennel, swede and daikon would also work well)
  • 3 garlic cloves, finely minced
  • 1 tsp fresh thyme, chopped (or 1/2 tsp dried)
  • 1 tsp ground coriander
  • 2 fresh bay leaves (or 1 dried)
  • 1 tsp  salt
  • 1/2 tsp black pepper
  • 1  cup buckwheat
  • 1 400g can butterbeans
  • 2.25 litres vegetable stock 
  • 1 cup frozen peas
  • 1 cup fresh parsley leaves

Method

  1. Rinse buckwheat in a colander with cold tap water.
  2. Heat olive oil in a pot over medium-high heat. Add onion, root vegetables and garlic. Sauté for 5 minutes, stirring regularly.
  3. Add thyme, coriander, bay leaves, salt and pepper. Cook for 1 minute.
  4. Add buckwheat, beans and vegetable stock. Stir, bring to a boil and simmer for 10 minutes until buckwheat is al dente.
  5. Add peas and cook for a further 2-3 minutes. The buckwheat should have a tender, nutty chew to it. Cook longer if it is is still hard.
  6. Stir in parsley. Ladle into bowls and serve!

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