This buckwheat soup is a hearty, nutritious, and easy-to-make option for anyone looking for vegan soup recipes that are perfect for autumn. Packed with wholesome ingredients like buckwheat, zucchini, spinach, and fresh herbs, this soup is not only delicious but also incredibly nourishing. Whether you’re looking for fall soup recipes, vegan fall dinner recipes, or a simple cozy vegan soup for fall, this recipe has you covered.
Why You Will Love This Buckwheat Soup
There are countless reasons to fall in love with this buckwheat soup:
- Hearty & Filling: Buckwheat is a powerhouse of nutrition, offering protein, fiber, and essential minerals. It keeps you full and satisfied, making it perfect for a vegan fall dinner.
- Simple & Quick: This recipe is straightforward and doesn’t require hours of cooking. You can have a warm, cozy bowl ready in under 30 minutes.
- Versatile & Flavorful: You can customize this soup with your favorite vegetables or herbs, making it a flexible addition to your vegan fall soup recipes collection.
- Seasonal & Cozy: With autumn vegetables like zucchini and fresh greens like spinach, this soup is perfect for chilly fall evenings.
Ingredient Notes
Understanding your ingredients can make a huge difference in your cooking. Here’s a breakdown of the key components in this buckwheat recipe:
- Buckwheat Groats: This is the star of the soup. Buckwheat is naturally gluten-free and has a nutty flavor that pairs beautifully with fall vegetables.
- Onion & Garlic: These aromatics form the flavor base, giving your soup a warm, comforting taste.
- Zucchini: Adds texture and a touch of sweetness to the soup.
- Spinach: Fresh greens added at the end for color, nutrients, and a delicate flavor.
- Fresh Dill: Adds a fragrant, herby note that elevates the soup.
- Olive Oil: For sautéing the onion and garlic, providing richness without dairy.
- Salt & Pepper: Simple seasoning that brings all the flavors together.
- Water or Vegetable Broth: For a richer taste, opt for vegetable broth, which makes the soup heartier and more flavorful.
Step-by-Step Instructions
Follow these steps to make the perfect cozy vegan soup for fall:
- Sauté the Aromatics: Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 chopped onion and sauté until soft and translucent.
- Add Garlic: Stir in 2 minced garlic cloves and cook for about 1 minute, until fragrant.
- Cook Buckwheat: Add 1 cup of buckwheat groats and stir for a minute to lightly toast.
- Add Liquid & Seasoning: Pour in 5 cups of water or vegetable broth. Season with salt and black pepper. Bring to a boil, then reduce heat and simmer for 10 minutes.
- Add Vegetables: Dice 1 small zucchini and add it to the soup. Continue cooking for another 10 minutes until the buckwheat is tender.
- Add Greens: Stir in 2 cups of fresh spinach and cook just until wilted.
- Finish with Herbs: Turn off the heat and stir in 2 tablespoons of chopped fresh dill. Taste and adjust seasoning if needed.
- Serve & Enjoy: Ladle into bowls and serve warm, perhaps with a slice of crusty bread.
Buckwheat Soup Recipe Tips
- Toast Buckwheat: For a nuttier flavor, lightly toast the buckwheat in the pot before adding the liquid.
- Use Broth: Swap water for vegetable broth to make the soup richer and more flavorful.
- Add More Veggies: Carrots, celery, or bell peppers work wonderfully in this vegan fall soup recipe.
- Batch Cooking: This soup keeps well in the fridge for up to 3 days and freezes beautifully for easy meal prep.
Serving Suggestions
- Serve with crusty bread or vegan garlic bread for a comforting fall meal.
- Add a sprinkle of nutritional yeast for a cheesy flavor without dairy.
- Pair with a light autumn salad or roasted vegetables for a complete vegan fall dinner.
Frequently Asked Questions about Buckwheat Soup
1. Can I use roasted buckwheat (kasha) instead of raw buckwheat groats?
Yes! Roasted buckwheat will give a deeper, nuttier flavor and works perfectly in this soup.
2. Is this soup gluten-free?
Absolutely! Buckwheat is naturally gluten-free, making this recipe safe for those with gluten sensitivities.
3. Can I make this soup ahead of time?
Yes, it stores well in the fridge for up to 3 days and can be reheated on the stovetop or microwave.
4. Can I add beans or lentils for extra protein?
Definitely! Chickpeas or red lentils would make the soup even heartier without compromising its cozy fall vibe.
5. Can I use frozen spinach?
Yes, but fresh spinach works best for texture and color. If using frozen, add it at the end and cook until just heated.
Essential Equipment
- Large pot or Dutch oven
- Sharp knife and cutting board
- Wooden spoon or spatula
- Measuring cups and spoons
- Ladle for serving
These simple tools are all you need to make a perfect bowl of cozy vegan soup for fall.
This buckwheat soup is the ultimate comfort food for autumn. It’s hearty, healthy, and cozy, making it one of the best vegan fall soup recipes you can enjoy for lunch or dinner. With simple ingredients, minimal prep, and a short cooking time, it’s perfect for busy weeknights or weekend meal prep. Plus, it’s incredibly versatile—you can add your favorite vegetables, spices, or herbs to make it your own.
Fall is the perfect season to embrace warm, plant-based meals, and this buckwheat recipe fits right in. It’s nourishing, flavorful, and a true hug in a bowl! 🍂
I’d love to hear from you! 💛
- Have you tried this cozy vegan soup for fall yet?
- Do you have any favorite vegetables or spices you like to add to your vegan soup recipes?
- Share your variations or tips in the comments below—I read every single one and love connecting with you!
For more fall soup recipes and plant-based inspiration, check out my Instagram 🌿
Buckwheat soup
Warm up with this cozy vegan buckwheat soup—easy, hearty, and perfect for fall! 🥣🍂
Ingredients
- 1 onion, finely chopped
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 1 cup buckwheat groats
- 5 cups water (or vegetable broth for extra flavor)
- Salt and black pepper, to taste
- 1 small zucchini, diced
- 2 cups fresh spinach
- 2 tbsp fresh dill, finely chopped
Instructions
- Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until soft and translucent.
- Stir in the minced garlic and cook for about 1 minute until fragrant.
- Add the buckwheat to the pot and give it a quick stir.
- Pour in the water (or broth), season with salt and black pepper, and bring to a boil. Reduce the heat and simmer for about 10 minutes.
- Meanwhile, dice the zucchini and add it to the soup. Continue cooking for another 10 minutes, or until the buckwheat is tender.
- Add the spinach and cook just until wilted.
- Turn off the heat and stir in the fresh dill.
- Taste and adjust seasoning if needed.
Notes
- Toast the buckwheat lightly before cooking to enhance its nutty flavor.
- Use vegetable broth instead of water for a richer, more flavorful soup.
- Add fresh herbs like dill or parsley at the end for a fragrant, fresh finish.
