Tuscan Kale Soup with Buckwheat

Buckwheat, a whole protein, adds an unusual background flavor and unique texture. Look for roasted buckwheat groats, which provide a full-bodied, almost smoky flavor, in bulk bins at your natural market (you can also use plain buckwheat groats). Dark-green Tuscan kale, also called lacinato or dinosaur kale, is more tender and less bitter than curly kale.

Tuscan Kale Soup with Buckwheat

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Servings

8 people

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Ingredients

• 2 tablespoons extra-virgin olive oil
• 7 cloves garlic, chopped
• 4 (4-inch) sprigs fresh rosemary
• 1 large yellow onion, diced
• 1 large carrot, diced
• 1 stalk celery, diced
• 1 leek, diced white and light green parts
• 1 russet potato, peeled and diced
• 8 cups water
• 3 low-sodium vegetable bouillon cubes
• 1 bunch (about 10 ounces) lacinato kale
• 1/3 cup buckwheat groats roasted or plain

Ingredients 2 tablespoons extra-virgin olive oil 7 cloves garlic, chopped 4 (4-inch) sprigs fresh rosemary 1 large yellow onion, diced 1 large carrot, diced 1 stalk celery, diced 1 leek, diced white and light green parts 1 russet potato, peeled and diced 8 cups water 3 low-sodium vegetable bouillon cubes 1 bunch (about 10 ounces) lacinato kale 1/3 cup buckwheat groats roasted or plain

Servings 8 people Print Recipe

Instructions

1. Place oil, garlic, and rosemary in a large pot over medium heat. Stir constantly for about 2 minutes, or until aromatic (press on rosemary sprigs a bit to release flavor). Do not let garlic brown.
2. Increase heat to high, add onion, and stir another 2–3 minutes, until softened. Add carrot, celery, and leek, and stir until vegetables turn bright and begin to soften, 2 minutes. Add potato and stir until mixture sticks slightly, 3–4 minutes. Add water and bouillon cubes, stirring to deglaze pan bottom. Bring to a boil; then reduce heat to maintain a steady simmer.
3. While mixture comes to a boil, wash kale and discard center ribs. Stack leaves and cut into small pieces. Add leaves and buckwheat to simmering soup, and cook about 20–25 minutes, until all vegetables are tender. Season to taste with salt. Remove rosemary twigs and serve.

Recipe Notes

Nutrition Facts

Tuscan Kale Soup with Buckwheat

Amount Per Serving

Calories 119 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Saturated Fat 1g 5%

Monounsaturated Fat 3g

Sodium 133mg 6%

Total Carbohydrates 20g 7%

Dietary Fiber 3g 12%

Protein 3g 6%

* Percent Daily Values are based on a 2000 calorie diet.

PER SERVING: 119 cal, 4g fat (3g mono, 0g poly, 1g sat), 0mg chol, 3g protein, 20g carb, 3g fiber, 133mg sodium