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This healthy buckwheat soup is packed with tender, fall-off-the bone meat and is as filling as it is comforting. Makes for amazing leftovers!
As a Ukrainian, I was practically born to love soup. My mother had many different recipes in her rotation that kept me and my siblings full and healthy. Looking back, buckwheat was a primary ingredient she tapped into to keep up satiated longer. This healthy buckwheat soup comes directly from her cookbook and I can’t wait to share it with you and your family!
Made with bone-in beef or pork, hearty buckwheat, and veggies, this delicious soup eats like a meal in and of itself. On those nights when you don’t want to fuss with several courses or side dishes, it’s the perfect one-pot meal to lean on.
If you’re just starting to experiment with the wonders of buckwheat, try your hand at making a couple of our other tried and true recipes – stewed buckwheat with beef, buckwheat meat patties, and buckwheat with mushrooms. For breakfast, try our buckwheat pancakes!
How to Make Buckwheat Soup
All you need to make buckwheat soup is a big pot of water, a handful of simple ingredients, and a couple of quick and easy steps. Below, find a quick hitter overview of the recipe before you dive in.
- Boil the Meat: Place a whole piece of bone-in beef or pork in a large soup pot or Dutch oven filled with water. Bring it to a boil, turn the heat down to medium, and add the bay leaves. Cook for 40 minutes and season with salt.
- Add the Buckwheat: Next, add the buckwheat groats and cook for another 15 minutes.
- Add the Potatoes: Clean and dice the potatoes and add them into the soup pot.
- Sauté the Onions and Carrots: In a skillet with oil, sauté the diced carrots and onions and add them to the soup. Cook for an additional 5 minutes.
- Add the Herbs: Slice the fresh dill or parsley and add the herbs to the soup. Remove from heat and serve!
Tips for Making the Best Buckwheat Soup
Below, find some tips and tricks to help you make the best soup.
- Use a bone-in cut and cook it whole. Bone-in cuts lend so much rich marrow and gelatin to soup broth. You won’t regret the added depth of flavor! In addition, there’s no need to slice bone-in cuts before adding them to the soup pot. They will naturally break apart on their own during the cooking process.
- Cook the soup in a Dutch oven. If you have a Dutch oven, use it! The heavy lid and steaming effects make meat ultra-tender and flavorful.
- Top the soup with fresh herbs versus dried. Fresh dill or parsley elevates the flavor of this savory soup like no other. Dried herbs just don’t compare.
Serving Buckwheat Soup
Buckwheat soup is filling enough to be eaten as a meal all on its own. For a more well-rounded meal, pair it with a slice of buttered honey wheat bread or baguette to sop up all the tasty broth. You can also whip up a caesar salad or beet garlic salad for that classic soup and salad combo.
Storing Buckwheat Soup
- Refrigerator: Store leftover buckwheat soup in an airtight container in the refrigerator for up to a week. As it marinates in itself in the fridge, it will get more and more flavor making for awesome leftovers.
- Freezer: Freeze leftover soup by first letting it cool down completely. Next, transfer it to a freezer-safe bag or airtight container and store it in the freezer for up to 3 months. To thaw, place soup in the fridge for a couple of hours.
Reheating Tip: Reheat leftover soup by placing it in a saucepan over medium heat until warmed through.
FAQ
What is the best cut of meat to use for buckwheat soup?
The best cut of meat for buckwheat soup is beef oxtail. It contains the most gelatin and marrow, adding a wonderful depth of flavor to the broth. Alternately, you could use bone-in short ribs or cross-cut shanks.
Should I slice the meat into cubes or place the cut in whole?
There’s no need to slice the meat into cubes if you’re using a bone-in cut. As the slow slow cooks, the meat will naturally break apart as it tenderizes.
Should I rinse the buckwheat before adding it to the soup?
Yes, you should rinse the buckwheat before adding it to the soup to remove any excess starch or debris.
Can I use pearl barley instead of buckwheat?
Yes, you can use pearly barley instead of buckwheat. Toss it in at the same time you would the buckwheat to make sure it’s tender and has enough time to add a nice, nutty flavor to the soup.
Can I use chicken instead of beef or pork?
Yes, you can use chicken instead of pork. If possible, opt for more flavor dark meat cuts such as thighs and breasts. Avoid using chicken breasts, as they will turn dry and tough during slow cooking.
Other Comforting Soups to Try
- Russian Split Pea Soup – Grandma’s split pea
- Stuffed Peppers Soup – Just like your favorite stuffed pepper but in cozy soup format!
- Creamy Spinach Tortellini Soup – Spinach, sausage, & tortellini pasta
- Fish Soup aka Ukha – Salmon and dill soup
- Cabbage Soup Recipe – Healthy, low-cal cabbage soup
Recipe
Healthy Buckwheat Soup (Childhood Classic)
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Servings
8 Servings
Prep Time 30 minutes mins
Cook Time 45 minutes mins
Total Time 1 hour hr 15 minutes mins
Recipe contributed by: Natalya Drozhzhin
This healthy buckwheat soup is packed with tender, fall-off-the-bone meat and is as filling as it is comforting. Makes for amazing leftovers!
Ingredients
- 4 qt water
- 1/2 cup buckwheat
- 1 lb bone-in beef or pork
- 1 tbsp oil for frying vegetables
- 1 large carrot chopped
- 1 small onion chopped
- 2 large potatoes diced
- 1/4 cup fresh herbs parsley or dill
- 3 bay leaves
- 1 tbsp salt adjust to taste
- 1 tsp ground black pepper adjust to taste
US Units – Metric
Instructions
Place the meat into a large soup pot filled with water. Bring to a boil and then turn the heat down to medium. Add the bay leaves and let the meat cook for at least 40 minutes. Season with salt. Add the buckwheat and cook for an additional 15 minutes.
Clean and dice the potatoes. Add them to the soup.
Dice the onions, herbs, and carrots into small cubes.
In a skillet preheated with oil over medium heat, sauté the carrots and onions until golden brown. Add to the soup and simmer for 5 minutes.
Add the chopped herbs to the soup. Enjoy!
Nutrition Facts
Healthy Buckwheat Soup (Childhood Classic)
Amount Per Serving
Calories 134 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 2g10%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 24mg8%
Sodium 930mg39%
Potassium 255mg7%
Carbohydrates 10g3%
Fiber 2g8%
Sugar 1g1%
Protein 10g20%
Vitamin A 1436IU29%
Vitamin C 4mg5%
Calcium 30mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Posted October 4, 2021
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KatharinaDec 21, 2023 This soups Looks really yummy! So I need toasted buckwheat for the recipe?
Natalya DrozhzhinDec 21, 2023 Hey Katharina, Toasted works great in this soup! Enjoy!
Vittoria FriedmanDec 7, 2023 Should I cover it at any time during the cooking?
Natalya DrozhzhinDec 8, 2023 Hey Vittoria, When the meat cooks, you can cover it. Enjoy!
MashaNov 18, 2023 I haven't made it yet. But I had been thinking of a soup that would use buckwheat and I want to try and incorporate it into my rotation more and trying to find something my family will enjoy. My husband is not a fan of buckwheat, but I haven't given up yet.
I'm thinking of how to make this vegan and still make it filling.Natalya DrozhzhinNov 19, 2023 Hi Masha, I would use good broth if you decide to make it vegan, it would add more flavor. Let me know how you like it and if we have converted your husband. 🙂
MaksimNov 15, 2022 I miss my childhood, I am cooking this tomorrow for my wife. Wish me luck!
Natalya DrozhzhinNov 15, 2022 Hi Maksim, You will do great! I have faith in you! Good luck and enjoy!
MaksimOct 9, 2023 I did good haha,
Coming back to look up that same recipe to cook this one again, it was wonderful!
Thank you!
sharon GeorgeAug 1, 2022 Made it again using some already cooked ham. Pan toasted groats then boiled with chicken broth and proceeded with recipe as written, adding a jalapeno to sauteed veges. Also added turmeric and cayenne before adding some zucchini and the chopped ham at the last 5 minutes or so. Forgot to increase the groats as I previously mentioned it needed. Anyway, adjusted the liquid to my preference and love it still. Next time, probably beef short ribs again or oxtail if can find it. Very happy to have found this recipe.
Natalya DrozhzhinAug 1, 2022 Hi Sharon- thank you for the feedback. I love how you are trying out different modifications for this recipe and making it your own. I'm so glad you found this recipe, too!
sharon GeorgeMay 27, 2022 Made with short ribs, doubled the meat, as another reader suggested. Otherwise, made as written, and it was too thin for my taste. Cooked it longer to thicken which over-cooked the buckwheat but still was very good, and will make again with more buckwheat and adjust liquid accordingly, and maybe add a jalapeno or serrano for a kick. A keeper!
Natalya DrozhzhinMay 27, 2022 Hey Sharon, thank you for sharing your feedback. Most Ukrainian soups are runny, not thick at all. This is the way grandma made it. Your review will be helpful to others. Thank you for sharing!
SallyMay 4, 2022 Should the oxtail be parboiled before adding the water in the recipe? I read that you have to parboil to remove impurities first
Natalya DrozhzhinMay 4, 2022 Hi Sally - We don't parboil ours because we purchase them from the butcher already cleaned and ready to go. Hope this helps and thanks for reaching out.
BobDec 19, 2021 Easy to make and tastes great! Agree with earlier comment most definitely ADD more meat than recipe calls for. Will make again.
Natalya DrozhzhinDec 20, 2021 Hi Bob - Thank you so much! Really appreciate the kind words. More meat is always a welcome addition in my book. Happy Holidays!
AllyssaOct 5, 2021 This buckwheat soup is so tasty and super easy to make! Thank you so much for sharing this amazing recipe! Will surely make this again! Highly recommended!
Natalya DrozhzhinOct 5, 2021 Allyssa, I'm so glad you loved the recipe, thank you for your feedback!
KristynOct 5, 2021 I am always looking for healthy soup options! This is a keeper!! Tasty & super easy to make!
Natalya DrozhzhinOct 5, 2021 Hi Kristyn, thank you for your feedback, I'm so glad you loved the recipe!
EdenOct 5, 2021 This soup was perfect! The flavors were so good and it was easy to make. Perfect for a rainy day!
Natalya DrozhzhinOct 5, 2021 I am so glad you loved the recipe, Eden, thank you for taking the time to comment!
emilyMar 4, 2019 I sought this recipe to try and recreate a meal served during my trip to Lake Baikal. I made this with quinoa instead of buckwheat (couldn't find it at the store), and paired it with a roll. Absolutely AMAZING! This is definitely a comforting and hearty dish. My only recommendation is to add more pork than you originally planned. The bone-in means less meat, and it was a shame to only have such a small portion. I also added a few more potatoes because "too many potatoes" is not in my cooking vocabulary 😉
10/10 would recommend.
Natalya DrozhzhinMar 4, 2019 Emily, so happy to hear you loved it. I do think quinoa is a great replacement. If you spot any European market in your area, they should have buckwheat.
emilyMar 5, 2019 I found it a whole foods! I was just being lazy last time lol. Making it again tonight, but making my own whole wheat rolls to go with.
Tanya IvanovaNov 11, 2020 Buckwheat in WF is a little different. It gets ready too fast and doesn’t hold the shape. You may want to dry it out before, maybe in over or fry it a little
Natalya DrozhzhinNov 11, 2020 Interesting, thanks for sharing this!
Natalya DrozhzhinMar 5, 2019 Oh sweet! Sounds like a healthy dinner!
emilyMar 4, 2019
VickyJan 17, 2018 Just made this soup it's super easy to make and absolutely delicious. Thank you such for sharing the recipe.
Natalya DrozhzhinJan 30, 2018 Hey, thanks for sharing your feedback. I am so glad you guys loved it!
EllyJul 10, 2017 That looks delicious, I'll definitely try it!
Natalya DrozhzhinJul 10, 2017 Thank you, hope you love it!
Little Sunny KitchenFeb 3, 2016 Same here! We used to eat soup everyday when my Mum used to cook for us, but now at home I don't eat it as often, I love soups though. Just posted a similar recipe on my blog last night but with chicken and mushrooms. Love buckwheat!
Natalya DrozhzhinFeb 5, 2016 Nice 🙂 I'll have to check out your recipe 😉
LiyaMay 18, 2015 Hey you should do akroshka recipe 😉
Natalya DrozhzhinMay 19, 2015 Oh my, I feel like it's the weirdest soup. Never ate it and scared to try! :/
GuestMar 23, 2014 can I use pearl barley instead of buckwheat?
Natalya DrozhzhinMar 23, 2014 Yes for sure! That would be delicious.
ValentinaJan 17, 2014 Do you cut the meat, or use the whole chunk in the soup?
Natalya DrozhzhinJan 17, 2014 Because I used meat with bone in I couldn't cut it. Otherwise you can cut it.
TallyaJan 10, 2014 I don't think I've ever had a soup with buckwheat but I love it and will have to make a soup with it soon. I put soup on my menu once a week but have been thinking about making it more often, soup is so easy and there are so many different options! And with our WA weather, I think we might as well take advantage of soup season 😉 Thanks for the recipe
Natalya DrozhzhinJan 10, 2014 Totally, our WA weather requires soups 🙂
TanyaJan 9, 2014 How about chicken instead of pork or beef?
Natalya DrozhzhinJan 9, 2014 Chicken would do the job as well, I always preferred red meats.
