Lentil and Buckwheat Soup

Ingredients and Weight:

• 1 cup brown lentils, picked over and rinsed
• 1 cup buckwheat groats, rinsed
• 1 onion, chopped (about 1 cup)
• 2 carrots, chopped (about 1 cup)
• 2 celery stalks, chopped (about 1 cup)
• 4 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes
• 6 cups vegetable broth
• 1/2 cup plain yogurt, for serving (optional)

Preparation Time:

15 minutes

Cooking Time:

1 hour

Difficulty Level:

2 (easy)

Preparation Method Steps:

1. In a large pot or Dutch oven over medium heat, saute the onion, carrots, and celery in 2 tablespoons of olive oil until softened, about 5 minutes.
2. Add the garlic, thyme, cumin, oregano, and red pepper flakes and cook for 1 minute more.
3. Stir in the lentils and buckwheat.
4. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 30 minutes, or until the lentils are tender.
5. Remove from heat and stir in the yogurt, if desired.

Nutritional Information (per serving):

• Calories: 250
• Fat: 5g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 600mg
• Carbohydrates: 40g
• Dietary Fiber: 10g
• Sugar: 5g
• Protein: 12g

Dish Characteristics:

• Hearty and warming
• Rich in dietary fiber and protein
• Perfect for a cold winter day

User Comments:

• "This soup is delicious and so easy to make! I love the nutty flavor of the buckwheat." - Sarah
• "I've made this soup several times and it's always a hit with my family. It's also very healthy and filling." - John
• "I added some chopped spinach to the soup and it was a great addition. This soup is now a staple in my weekly meal plan." - Mary

Special Precautions and Tips:

• If you don't have buckwheat groats, you can substitute quinoa or barley.
• To make a vegetarian version of this soup, omit the yogurt.
• For a creamier soup, blend a portion of the cooked soup before stirring it back into the pot.