Buckwheat Soup with Turkey, Sweet Potato & Kale

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.

Buckwheat Soup with turkey, sweet potatoes and kale in a white bowl on a wood cutting board.

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.

Two bowls of turkey buckwheat soup with kale and sweet potatoes

 

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.

Buckwheat soup with turkey, sweet potato & kale in a white bowl on a wooden board

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.

 

 

Buckwheat Soup with Turkey, Sweet Potato & Kale

Colleen
Buckwheat is a delicious and gluten/grain-free alternative to rice or noodles in this tasty and nourishing soup.
4.93 from 13 votes
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Soup
Cuisine Eastern European
Servings 6
Calories 474 kcal

Equipment

  • Dutch Oven

Ingredients
  

  • 1 tbsp olive oil
  • 1 onion diced
  • 2 ribs celery diced
  • 2 carrots diced
  • 8 cups chicken or turkey stock low sodium
  • 1 bay leaf
  • 1 tsp 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 tbsp 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

If you will have leftovers of this soup, cook the buckwheat separately, adding to the soup before serving. (Like rice or pasta, the groats will absorb all of the liquid if allowed to sit).
To make this buckwheat soup with fresh turkey or chicken, add cubed raw turkey or chicken when the stock is added to the pot.
If you can't find kasha, or toasted buckwheat, you can toast the raw buckwheat groats yourself in a pan over low heat for about 10 minutes, shaking the pan often. The groats are toasted when they turn golden brown.

Nutrition

Serving: 1gCalories: 474kcalCarbohydrates: 34gProtein: 67gFat: 10gSaturated Fat: 2gCholesterol: 140mgSodium: 672mgPotassium: 1284mgFiber: 5gSugar: 4gVitamin A: 7714IUVitamin C: 19mgCalcium: 94mgIron: 3mg
Keyword ancient grains, buckwheat groats, gluten free soup, turkey leftovers
Tried this recipe? What changes did you make?Let us know how it was!

Please Share!
  •  
  •  
  • 159
  •  
  •  
  •  
  •  
  •  

26 thoughts on “Buckwheat Soup with Turkey, Sweet Potato & Kale

  1. 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!

  2. 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!

  3. 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!

  4. 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!

  5. 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!!

  6. 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.

  7. 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.

  8. 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!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.