Buckwheat Soup is a great way to use leftover turkey, or chicken. It's also a soup worth making with fresh turkey or chicken, too. This turkey & buckwheat soup will make you fall in love with buckwheat, if you haven't already.
About This Buckwheat Soup with Turkey
This delicious soup came about after a holiday feast when I wanted to try something different than the standard turkey noodle or rice soup that I usually make with leftovers. In addition, I wanted a grain-free and gluten-free soup so that everyone could enjoy it.
I used homemade stock which I made from the turkey bones. If you don't have homemade, it will still be good with a commercial stock or broth. I also added cubed sweet potatoes and kale for a healthy, nourishing bowl of goodness.
What is Buckwheat?
Don't let the name fool you: buckwheat is not wheat, and, it is not even related to wheat. In fact, the buckwheat plant is not even a grass, ( as is wheat), but a flowering plant. Buckwheat groats are the triangular-shaped seeds of the buckwheat plant.
The groats are classified as a pseudocereal because they are treated like a grain in the same ways as barley, bulgur, farro, and rice, to name just a few. Get complete buckwheat information: Whole Grains Council
Roasted, or toasted buckwheat groats are called kasha. You can also find buckwheat flour, which is simply finely ground groats. You may have tried Buckwheat Pancakes made from buckwheat flour. (If you haven't, you should). And you may have eaten Japanese soba noodles, which are made with buckwheat flour.
Buckwheat is Gluten Free
Because buckwheat is not a grain, it is gluten-free. Which makes it a fantastic ingredient if you can't, or don't eat wheat or other grains. When cooked, buckwheat has a texture similar to cooked rice, so it's a perfect substitution for rice or noodles in this buckwheat soup, and in many other recipes. And I also love using buckwheat in hearty salads, like this delicious Butternut Buckwheat Salad, or my popular Mediterranean Buckwheat Salad.
However, do check the packaging to be sure that your groats are processed in a gluten-free facility if you are sensitive.
Why Buckwheat is a Nutritional Super Star
First, buckwheat groats are an excellent source of plant-based protein, containing all of the essential amino acids that our bodies need. Secondly, that high protein content combines with being high in soluble fiber as well. This means that buckwheat has a low glycemic index, keeping you full for longer, and it will not cause blood sugar to spike. Third, buckwheat groats are a good source of pre-biotics, essential for gut health, and many other health benefits. Finally, these groats are loaded with antioxidants, vitamins (especially B vitamins), and minerals.
What Does Buckwheat Taste Like?
Although buckwheat groats, like rice, have a fairly mild flavour, they are not starchy and have a slightly nutty flavour. Toasting the buckwheat groats also gives them a toasty taste, which I think is delicious. I used kasha, or toasted groats for this buckwheat soup.
Where to Buy Buckwheat
Most grocery stores carry buckwheat groats, and you can usually find them stocked with grains and cereals, or in the gluten-free section, if your store has one. If not, you can always find them on Amazon. (link in the ingredient list).
How to Store Buckwheat
Store your buckwheat groats in an airtight container, in a dark place at room temperature and use them within two months.
More Leftover Turkey?
Try Leftover Turkey Nachos for a fun and easy use of those leftovers, or make Turkey Tacos with Mango Salsa. We also love leftover turkey as an appetizer, too: Mini Quiche Appetizers - Turkey & Feta.
Recipe
Buckwheat Soup with Turkey, Sweet Potato & Kale
Equipment
- Dutch Oven
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 2 ribs celery diced
- 2 carrots diced
- 8 cups chicken or turkey stock low sodium
- 1 bay leaf
- 1 teaspoon thyme leaves
- 1 sweet potato peeled & cubed
- 1 cup buckwheat groats toasted or raw
- 2 cup cooked turkey meat cubed
- 1 cup kale chopped
- 2 tablespoon lemon juice half of one lemon, squeezed
Instructions
- Heat oil in a large sauce pan or dutch oven
- Add onion, carrot, and celery. Saute until onion starts to soften, about 5 minutes
- Add stock, bay leaf, thyme, and sweet potato
- Cover and boil gently until sweet potato is tender, about 15 minutes
- Add buckwheat groats, cover and simmer until cooked, about 10 minutes
- Add salt & pepper to taste
- Add turkey and kale
- Stir in the lemon juice, remove from heat and serve hot.
Notes
Nutrition
Terri
Great healthy recipe! I love that it's gluten-free too!
Colleen
So happy that you loved it, Terri!
Sabrina
This is a great recipe, a welcome change from the usual turkey soup. I love using buckwheat and with the sweetness of sweet potato and zip from lemon, this is fresh and delicious!
Colleen
Sabrina, I'm so happy that you loved this delicious soup!
Trish
Great idea! I have never thought to add buckwheat to soup. This looks so hearty and filling.
Colleen
Hi Trish, you can use buckwheat anywhere you would use rice. I hope you give it a try!
Leanne
It's been snowing for days here, so I need a big bowl of this hearty and chunky soup. It's loaded with all my favourites, including buckwheat! I use it all the time as a grain-free alternative!
Colleen
I'm so happy that you are a fellow buckwheat convert, Leanne. It's an amazing ingredient. Enjoy this soup, and stay warm!
Lisa
Thanks for the lesson on buckwheat groats! I've used buckwheat flour and have enjoyed soba noodles numerous times, but have never seen actual groats. Nice to know there's another option for adding heartiness to soups!
Colleen
You're welcome, Lisa! Buckwheat groats are so versatile, I think you'll love them.
Kate
I have never worked with buckewheat before, but “more soup” is on my to-do list so I am going to bump this one up to the top. Looks so good!
Colleen
I hope you love buckwheat, Kate. Enjoy!
Katherine | Love In My Oven
Definitely my kind of soup. We're expecting some FREEZING weather here soon, so I'm pinning all the soup recipes I can find. I love that you used buckwheat in this!!
Colleen
Yikes, Katherine! I know that this yummy soup will help you stay warm and nourished.
Caroline
I really should cook buckwheat a bit more often - I use it in a few things but not a huge variety. This looks hearty and also a great way to use up some leftovers, too.
Colleen
I hope you give buckwheat a try, Caroline.
Genevieve
This soup looks perfect for winter!
Colleen
This is an awesome soup for cold days, Genevieve.
Vanessa
Delicious, healthy soup to help stay warm this winter!!
Colleen
Thank you, Vanessa, so happy that you love it!
Veena Azmanov
This soup is so unique and the combinations awesome. Definitely an awesome and good recipe. Thanks.
Colleen
So welcome, Veena. Enjoy!
Jen
This was my first time using buckwheat and I'm hooked. Thanks for such a delicious soup to cozy up with for today's cold weather. Loved it.
Colleen
Hi Jen, I'm so happy to get you hooked on buckwheat, and that you loved this soup.
Katerina
I have to admit I have not cooked much with buckwheat but I am keen to try. I love the look and sound of this recipe - thanks for the inspiration. Happy New Year!
Colleen
Hi Katerina. I really love buckwheat, and I'm so happy to inspire you to give it a try. Hapy New Year!