There’s something incredibly comforting about a warm bowl of homemade soup. This buckwheat and green bean soup is a wholesome, simple, and nutrient-rich recipe that combines earthy flavors with a light, refreshing taste. It’s the kind of meal that nourishes both body and soul — perfect for a cozy lunch, a light dinner, or even meal prep for the week ahead.
As someone who loves creating healthy vegan recipes that are easy to prepare and packed with nutrients, I fell in love with this soup from the very first spoonful. The nutty flavor of buckwheat pairs beautifully with the fresh, slightly crisp texture of green beans, while the gentle sweetness of carrot and the aroma of garlic make this a true comfort dish.
Whether you’re new to using buckwheat or you already enjoy it in salads and porridges, this recipe is a delicious way to explore its versatility in soups.
Why You Will Love This Buckwheat and Green Bean Soup
There are countless reasons to love this vegan buckwheat and green bean soup, but here are a few that make it a regular in my kitchen:
- Wholesome and nourishing – Buckwheat is packed with protein, fiber, and essential minerals. Combined with green beans, it makes a meal that’s both light and satisfying.
- Easy and quick to prepare – With just a few simple ingredients and around 30 minutes, you can make a hearty homemade soup from scratch.
- Vegan and gluten-free – Naturally plant-based, this recipe is perfect for anyone following a vegan or gluten-free diet.
- Perfect for meal prep – It stores beautifully, making it ideal for busy weekdays or healthy lunches on the go.
- Customizable – You can easily adjust the texture or flavor by adding more veggies, spices, or even coconut milk for creaminess.
This healthy buckwheat and green bean soup truly proves that simple ingredients can create extraordinary flavors when cooked with love.
Ingredient Notes
Before diving into the recipe, let’s take a closer look at what makes each ingredient shine in this easy buckwheat and green bean soup recipe.
🧅 Onion
The base of every great soup. Onion adds sweetness and depth to the broth. Yellow or white onions work best here.
🧄 Garlic
Garlic enhances the flavor and adds a subtle warmth. Two cloves are perfect, but if you’re a garlic lover, feel free to add an extra one!
🥕 Carrot
Carrots bring a touch of natural sweetness and a lovely color contrast. Chop them finely so they cook evenly.
🌾 Buckwheat
The star of the show! Despite its name, buckwheat is not a grain but a seed, naturally gluten-free and full of nutrients. It has a mild, nutty flavor that adds heartiness to the soup.
- ½ cup buckwheat = about 90 g.
- For a creamier texture, you can toast the buckwheat briefly before adding it to the soup.
🌱 Green Beans
Green beans add freshness and a gentle crunch. Use about 1 cup chopped (3.5 oz / 100 g). If you like them extra tender, cook them for the full 20 minutes; for a firmer bite, add them in the last 10 minutes.
🧂 Seasoning
Simple is best — salt and black pepper. You can also add a pinch of smoked paprika or thyme if you want a deeper flavor.
🍋 Fresh Lemon Juice
A squeeze of lemon juice at the end brightens the entire dish and balances the earthy flavors of the buckwheat.
🌿 Fresh Parsley
Fresh herbs bring color and freshness. Parsley or dill both work beautifully here.
Step-by-Step Instructions
Follow these easy steps to make your buckwheat and green bean soup perfectly every time:
Step 1: Sauté the Vegetables
In a medium-sized pot, heat 1 tablespoon of olive oil over medium heat. Add the finely chopped onion and sauté for about 3–4 minutes, until it becomes translucent and fragrant.
Then, add the crushed garlic and chopped carrot. Stir and cook for another 3–4 minutes until the vegetables start to soften.
Step 2: Add Buckwheat and Green Beans
Add ½ cup (90 g) buckwheat and 1 cup (100 g / 3.5 oz) chopped green beans to the pot. Stir gently to combine everything.
Step 3: Add Water or Broth
Pour in 4 cups (1 liter) of water or vegetable broth. Bring it to a boil, then reduce the heat to low and let it simmer for 20 minutes, until the buckwheat becomes tender.
💡 Tip: If you prefer your green beans to stay crisp, add them halfway through cooking instead of at the beginning.
Step 4: Season and Adjust
Add 1 teaspoon of salt and ½ teaspoon of black pepper. Taste the soup and adjust seasoning if needed.
Step 5: Finish with Freshness
When the soup is ready, remove it from the heat. Add a generous handful of chopped parsley and a squeeze of lemon juice. This final touch makes the flavors pop!
Serve warm and enjoy your comforting bowl of buckwheat and green bean soup.
Recipe Tips for the Perfect Buckwheat and Green Bean Soup
- Use toasted buckwheat (kasha) for a nuttier, deeper flavor.
- Don’t overcook the buckwheat — it softens quickly and can turn mushy if boiled too long.
- Adjust consistency — for a thicker soup, simmer longer; for a lighter texture, add a bit more broth or water.
- Add extra veggies – zucchini, spinach, or celery all pair well with buckwheat and green beans.
- Boost the flavor – try adding a bay leaf or a splash of soy sauce for a savory umami twist.
Serving Suggestions
This vegan buckwheat and green bean soup is filling enough to serve as a main course, but it also pairs beautifully with:
- A slice of crusty whole-grain bread or sourdough toast.
- A side salad with lemon dressing — kale, cucumber, and avocado make a great combo.
- A dollop of vegan yogurt or coconut cream for added creaminess.
- A sprinkle of nutritional yeast for a hint of cheesy flavor.
You can also serve it as a starter for a cozy vegan dinner with roasted vegetables or tofu steaks.
Storing Instructions
This buckwheat and green bean soup is perfect for meal prep!
- Refrigerate: Store in an airtight container for up to 4 days.
- Freeze: Freeze portions for up to 2 months. Thaw overnight in the fridge before reheating.
- Reheat: Warm on the stove over low heat, adding a little water or broth if it thickens too much.
The flavors deepen over time, making it even more delicious the next day!
Frequently Asked Questions about Buckwheat and Green Bean Soup
1. Can I use frozen green beans?
Yes! Frozen green beans work perfectly. Just add them directly to the soup — no need to thaw first.
2. Can I use roasted buckwheat (kasha)?
Absolutely. It gives the soup a richer, toasty flavor. Just note that roasted buckwheat cooks slightly faster, so check it after 15 minutes.
3. How can I make this soup creamier?
Add a splash of coconut milk or blend half the soup for a creamy texture while keeping some chunks for heartiness.
4. Is buckwheat gluten-free?
Yes! Despite its name, buckwheat is not related to wheat and is naturally gluten-free.
5. Can I make it in advance?
Definitely. It tastes even better the next day after the flavors meld together.
Essential Equipment
You don’t need any fancy tools to make this homemade buckwheat and green bean soup, but a few essentials make it easier:
- A medium soup pot or saucepan
- A wooden spoon for stirring
- A sharp knife and cutting board
- Measuring cups and spoons
- A ladle for serving
This buckwheat and green bean soup is proof that simple ingredients can create a deeply satisfying and nutritious meal. It’s quick, cozy, and full of plant-based goodness — perfect for when you want something wholesome without spending hours in the kitchen.
Each spoonful feels like a warm hug — earthy buckwheat, fresh green beans, sweet carrots, and the bright lift of lemon juice come together beautifully. Whether you’re vegan, gluten-free, or simply love healthy food, this recipe will surely become one of your go-to favorites.
I’d love to hear from you!
Have you tried this buckwheat and green bean soup? Do you prefer your green beans soft or crunchy? Share your thoughts, variations, or questions in the comments below — I always love reading your creations and ideas 💚
And don’t forget to tag me on Instagram if you make it!
Follow me on Instagram – I love seeing your beautiful vegan creations!
Buckwheat and Green Bean Soup
Warm up with this easy, healthy, and vegan Buckwheat and Green Bean Soup — a quick, nourishing, and gluten-free meal packed with fiber, flavor, and freshness.
Ingredients
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- 1 carrot, finely chopped
- ½ cup buckwheat (about 90 g)
- 1 cup (about 3.5 oz / 100 g) chopped green beans
- 1 teaspoon salt
- ½ teaspoon black pepper
- Fresh parsley, chopped (for serving)
- Fresh lemon juice (to taste)
Instructions
- Heat the olive oil in a medium pot over medium heat.
- Add the finely chopped onion and sauté for 3–4 minutes until soft and translucent.
- Add the crushed garlic and chopped carrot. Cook for another 3–4 minutes until the vegetables begin to soften.
- Add the buckwheat and chopped green beans, then pour in about 4 cups (1 liter) of water or vegetable broth.
- Bring to a boil, then reduce the heat and simmer for about 20 minutes, or until the buckwheat is tender.
- Season with salt and black pepper.
- When the soup is ready, sprinkle with fresh parsley and finish with a squeeze of lemon juice for a bright, fresh flavor.
Notes
- For crunchier beans: Add the green beans in the last 10 minutes of cooking.
- Boost flavor: Toast the buckwheat lightly before adding it to the soup for a nuttier taste.
- Creamy option: Blend half of the soup for a smooth texture while keeping some chunks for heartiness.
