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 favorite in our home!

Gluten is the protein in grains such as wheat, barley, rye, kamut and spelt. Gluten is different today than what our ancestors ate. It’s both more processed and more prevalent in our foods, which is one of the reasons why so many people suffer from gut issues in this day and age. Gluten is a common allergen and in my practice I’ve seen so many clients who have benefited immensely by removing it from their diets (myself included!). That’s why I created this equally delicious alternative to my childhood favorite–barley soup–making it both gluten and dairy-free. Hope you get to try and enjoy it as much as we do!

Buckwheat Mushroom Soup Recipe

Serves 6-8

Ingredients

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

Directions

  1. Heat coconut oil in a large pot over medium heat. Add the onions and mushrooms and stir for 3-4 minutes until liquid from the mushrooms evaporates
  2. Add garlic, carrots, celery, turmeric, curry powder, thyme, rosemary, a pinch of salt and pepper and stir for a few more minutes
  3. Add a cup of water and use a hand-held blender to partially smooth out the vegetables (optional step). 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. Feel free to skip this step if you like a chunkier texture
  4. Add stock/broth and coconut milk and bring to a boil over medium-high
  5. 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!