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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
  • ¾ cup (120 g) onion
  • ¾ cup (115 g) red bell pepper, seeded, stemmed, diced
  • 3 garlic cloves, peeled
  • 1 cup (120 g) carrots, halved
  • 4 cups (1¼ l) vegetable broth
  • 2 Tablespoons lime juice
  • 1 teaspoon chili powder
  • 1 bay leaf
  • ¼ cup (10 g) fresh cilantro leaves
  • ¼ cup (75 g) buckwheat groats
  • 14½ ounce (425 g) canned black beans, rinsed, drained
  • 1 cup (125 g) corn


  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. Carefully transfer the cooked mixture into the Vitamix container and secure lid.
  4. Select Variable 1.
  5. Turn machine on and slowly increase speed to Variable 10, then to High.
  6. Blend for 1 minute.
  7. Pour into soup bowls, garnish with black beans and corn and serve.


Use kasha as a substitute for the buckwheat groats, if desired.

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