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Buckwheat Black Bean Soup

Not only is buckwheat gluten-free, but adding it to soup gives you a different way to eat your grains.


  • 1 Tablespoon olive oil, optional
  • 1 medium (120 g) medium onion, peeled, sliced
  • ¾ medium (115 g) red bell pepper, seeded, stemmed, sliced
  • 3 small garlic cloves, peeled
  • 2 medium (120 g) carrots
  • 4 cups (960 ml) vegetable broth
  • ½ small lime, peeled, halved
  • 1 teaspoon chili powder
  • 1 bay leaf
  • ¼ cup (10 g) fresh cilantro leaves, packed
  • ¼ cup (45 g) buckwheat groats, or kasha
  • 14.5 ounces (425 g) black beans, canned, drained, rinsed
  • 1 cup (125 g) corn kernels


  1. Heat olive oil in a saucepan over medium heat. Add onion, bell pepper, garlic, and carrots and sauté for 5 to 6 minutes.
  2. Add the vegetable broth, lime juice, spices, herbs, groats, black beans, and corn to the saucepan. Cook for 20 to 30 minutes over medium-low heat, stirring occasionally.
  3. Allow to cool for 20 minutes. Remove the bay leaf, then carefully transfer the cooked mixture into the Vitamix container and secure the lid.
  4. Start the blender on its lowest speed, then quickly increase to its highest speed. Blend for 1 minute. Pour into soup bowls and serve.


For more texture, try reserving 1/4 cup corn and 1/2 cup black beans, and adding them back in after blending is complete.

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