Buckwheat Mushroom Soup (Vegan, Gluten-Free)

This buckwheat mushroom soup is a vegan and gluten-free version of the traditional Persian barley soup, in which I’ve replaced barley with buckwheat and used coconut milk instead of cream or milk. It’s absolutely delicious and definitely a favourite in our household!
Gluten is the protein in grains such as wheat, barley, rye, kamut and spelt. Today’s glutens are different than what our ancestors ate; they’re both more processed and more prevalent in all of our food. I believe in moderation and I enjoy pizza, pasta or good quality sourdough bread from time to time. However, in my opinion variation is key and I try to change up my carbs and everything else in my diet as much as possible.

Buckwheat Mushroom Soup Recipe

Serves 6-8


  • 1 cup raw buckwheat groats, soaked overnight and rinsed
  • 1 tablespoon unrefined coconut oil
  • 2 cups mushrooms, diced
  • 2 medium carrots, chopped or grated
  • 2 celery stalks, cut into chunks
  • 1 onion, diced
  • 3 garlic cloves, diced or grated
  • 2 cups vegetable stock (preferably homemade, otherwise organic low-sodium) [For a non-vegan version you could use organic bone broth]
  • 1 cup filtered water
  • 1 can full-fat coconut milk
  • 1/2 teaspoon turmeric
  • 1 teaspoon curry powder (optional)
  • 1 sprig rosemary
  • 2 sprigs thyme
  • Pink Himalayan salt and black pepper, to taste
  • 2-3 tablespoons of freshly squeezed lime/lemon juice


  1. Drop the coconut oil in the stockpot over medium heat. Add the onions and mushrooms and stir for 3-4 minutes until liquid from the mushrooms evaporates
  2. Add turmeric, curry powder, garlic, celery, carrots, thyme, rosemary, a pinch of salt and pepper and stir for a few more minutes
  3. At this point, I like to add a cup of water and use my hand-held blender to partially smooth out the vegetables. You could also pour the soup in a regular blender and run it for a few seconds if you don’t have a hand-held device. This step is completely optional and you can skip it if you like a chunkier texture
  4. Add stock/broth and coconut milk and bring to a boil over medium-high
  5. Then pour in the drained and rinsed buckwheat groats and reduce heat to medium-low. Cover with the lid and let buckwheat cook for about 20 minutes ( add more water if necessary)
  6. Remove from heat. Add fresh lemon juice, taste and adjust the seasoning. Garnish with fresh thyme, rosemary or parsley and enjoy!
By | 2017-03-02T23:56:44+00:00 December 20th, 2016|Categories: Soups|1 Comment

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