Soup is one of my favorite parts of the winter season. There’s just something so cozy about a pot of soup cooking away on the stove while it snows outside. (Not that it’s done much snowing in northern Utah this year.) And I love prepping soup on the weekend and knowing I have a cozy lunch ready to go all week. This Mushroom and Buckwheat Soup has been a favorite of mine lately. It’s simple, nourishing, and hearty—exactly what a good soup should be.
Why You’ll Love This Recipe
- It’s a super simple vegetable soup, using your basic mix of carrots, celery, onions, herbs, and mushrooms as the star vegetable. Simple. Classic. Flavorful. .
- It features buckwheat, which is a gluten-free pseudocereal grain that’s a good source of fiber, antioxidants, and minerals. It also helps thicken this soup.
- It’s hearty without being heavy, which is perfect for keeping you warm without making you feel like you want to take a nap. (Though winter naps are one of my favorite things.)
- It freezes well, which is a must when it comes to soup in my opinion.
Making The Mushroom & Buckwheat Vegetable Soup
My favorite soups tend to be the simple soups. I love vegetable-heavy soups in a flavorful stock. As with most soups, the hardest part of this recipe is just chopping all the vegetables. But after that, it comes together quickly for a delicious, warming, nourishing meal.
The Ingredients
For this mushroom and buckwheat soup, you’ll need…
Olive oil – For sauteeing the vegetables. I love using olive oil when making soup because it adds another layer of flavor. But you can use whatever oil you keep stocked.
Mushrooms – Any mushrooms will work but I tend to use cremini mushrooms most often.
Yellow onion, carrot, celery, garlic – A classic flavor base for just about every soup I make. I always use a yellow onion for cooked dishes like this because it has a nicely sharp flavor that sweetens as it cooks. But if you have a different onion hand, feel free to use it.
Dried rosemary – Rosemary and mushrooms are such a delicious flavor combo. I tend to use dried herbs in my soups but you can use fresh, if preferred.
Dried thyme – I don’t know if I can make a stock-based soup without adding thyme. It’s my favorite warming, pungent, aromatic herb that I use liberally in my cold-weather cooking.
Buckwheat – The other star of this soup show, it adds fiber, some plant protein, and thickness to the soup. There’s really no alternative here but if you haven’t tried buckwheat in soup before I highly recommend giving it a try!
Stock – Any stock you like works here. I tend to use either vegetable stock or chicken stock and both are great.
Apple cider vinegar – A splash of vinegar enhances and balances the flavors, which is especially useful in a recipe with so many competing ingredients. It brings everything together without actually tasting the vinegar. Plus, if you’ve accidentally oversalted the soup (something I’ve done on several occasions), adding a bit of vinegar can counteract that saltiness.
Dulse flakes – Vegetable soups are a great opportunity to incorporate seaweeds like dulse into your diet. This is optional but the dulse is mildly flavored and adds a nice nutritional boost to the soup. (See health benefits below.)
Salt and pepper – To taste.
The Method
Start by preparing all your ingredients. Chop all the vegetables and rinse the buckwheat. I always think “Oh, I’ll just finish chopping these veg while the onions start cooking” but it always takes longer to chop than I expect and then I’m either burning something or having to take it off the heat while I finish the prep work. So getting everything for this mushroom and buckwheat soup ready before you start cooking is the way to go.
Heat the oil in a large pot over medium heat. Once the oil is shimmering, add the mushrooms and onions. Sprinkle with a pinch of salt and stir to coat the vegetables evenly in oil. Cook, stirring regularly, until the onions are translucent and the mushrooms have released all their water and are beginning to brown. This usually takes about 10 minutes. Reduce heat to medium-low if the vegetables are browning too quickly.
Add a bit more oil to the pot, if needed, and then stir in the carrots, celery, garlic, rosemary, and thyme. Stir frequently and cook for about 1 minute, until the garlic is fragrant.
Stir in the buckwheat and stock. Increase the heat to high and bring to a boil. Once boiling, reduce heat to a simmer, partially cover with a lid, and cook for 15-20 minutes, until the buckwheat is tender but not mushy.
Remove from the heat and stir in the apple cider vinegar and dulse flakes. Taste and adjust the salt and pepper, as desired. Enjoy!
Store leftovers in the fridge for up to 4 days or in the freezer for up to 3 months.
Get To Know Buckwheat
Despite its name, buckwheat is actually gluten-free. It’s also technically a seed but since it’s used much like other cereal grains (wheat, barley, oats, etc.), it’s classified as a pseudocereal. Buckwheat is higher in minerals than many other grains. It’s a good source of:
- Manganese, which is essential for good metabolism, growth, development, and antioxidant function.
- Copper, which is an essential trace mineral that benefits the heart.
- Magnesium, an essential mineral needed for over 300 biochemical reactions including energy production and supporting healthy muscles, nerves, bones and blood sugar levels.
- Iron, which is a key component of hemoglobin in blood, a protein that carries oxygen throughout the body to all your organs and tissues.
- Phosphorus, a mineral that is essential in the growth and maintenance of healthy body tissues.
Thanks to the fiber, antioxidants, and minerals in buckwheat, it also helps support healthy digestion, balanced blood sugar levels, and heart health.
The nutrients in buckwheat are also more easily absorbed than many other grains, making it perfect for recipes like this mushroom and buckwheat soup. Not too shabby for an unassuming litttle pseudograin, huh?
Health Benefits of Dulse
The information in this post is intended for educational and entertainment purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. It is always best to work with a qualified healthcare professional before incorporating herbs into your diet.
Seaweed is a nutrient-dense food known for providing a number of impressive health benefits. However, the taste of some seaweeds can be quite overpowering. That’s why I like dulse. It has a much milder flavor than other seaweeds, making it a great choice to add to recipes like this soup without altering the flavor. Dulse’s flavor is slightly salty, minerally, and umami, which actually complements the flavor of many dishes.
Dulse is a red seaweed that is rich in dietary fiber, protein, iodine, B vitamins, potassium, and iron. A one-tablespoon serving contains 557% of the daily recommended iodine intake, 22% of vitamin B6, and 11% of potassium.
As with other seaweeds, dulse is an excellent source of dietary iodine. Iodine is an essential micronutrient that’s critical in healthy thyroid function, as well as metabolism and brain health.
Dulse is also a rich source of potassium, which helps maintain healthy electrolyte balance in the body. It also has anti-inflammatory properties and provides powerful antioxidant support, both of which can reduce the risk of heart disease and oxidative stress.
Other Soup Recipes You May Like
- Spring Potato and Leek Soup: This potato and leek soup is the perfect spring meal. It takes advantage of spring produce but still hits all those comfort food notes I crave when it’s still a little chilly outside.
- Simple Chicken And Vegetable Soup: This chicken and vegetable soup is the ultimate in simple, cozy comfort food. It’s easy to make, customizable, and perfect for weekend meal prep.
- Sausage, Potato, and Swiss Chard Soup: An incredibly flavorful and comforting soup that’s also nourishing. This sausage, potato, and Swiss chard soup is sure to become a go-to.
- Spiced Red Lentil Soup: This Spiced Red Lentil Soup is perfect to enjoy on a cold spring day when you want something warm, nourishing, and a total breeze to whip up.
Mushroom & Buckwheat Vegetable Soup
Ingredients
- 2-4 tablespoons olive oil
- 8 ounces mushrooms sliced (about 2-3 cups)
- 1/2 yellow onion diced (about 1 cup)
- 2-3 carrots peeled and sliced into ⅛” rounds (about 1 cup)
- 2 celery sticks diced (about 1 cup)
- 5 cloves garlic minced
- 1 teaspoon dried rosemary
- 1 teaspoon dried thyme
- ½ cup buckwheat
- 4 cups stock
- 1 tablespoon apple cider vinegar
- 2 tablespoons dulse flakes
- Salt and pepper to taste
Instructions
- Start by preparing all your ingredients. Chop all the vegetables and rinse the buckwheat.
- Heat the oil in a large pot over medium heat. Once the oil is shimmering, add the mushrooms and onions. Sprinkle with a pinch of salt and stir to coat the vegetables evenly in oil. Cook, stirring regularly, until the onions are translucent and the mushrooms have released all their water and are beginning to brown—about 10 minutes. Reduce heat to medium-low if the vegetables are browning too quickly.
- Add a bit more oil to the pot, if needed, and then stir in the carrots, celery, garlic, rosemary, and thyme. Stir frequently and cook for about 1 minute, until the garlic is fragrant.
- Stir in the buckwheat and stock. Increase the heat to high and bring to a boil. Reduce heat to a simmer, partially cover with a lid, and cook for 15-20 minutes, until the buckwheat is tender but not mushy.
- Remove from the heat and stir in the apple cider vinegar and dulse flakes. Taste and adjust the salt and pepper, as desired. Enjoy!
- Store leftovers in the fridge for up to 4 days or in the freezer for up to 3 months.
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