Hearty Buckwheat & Kale Soup


• 1 tablespoon extra-virgin olive oil

• 1/2 onion, finely diced

• 1 clove garlic, finely chopped

• 1 teaspoon finely chopped thyme

• 1 bay leaf, fresh or dried

• 1 carrot, finely diced

• 1 stalk celery, finely diced

• 1/2 cup raw hulled buckwheat (groats)

• 4-5 cups (1-1.25 liters) vegetable stock

• A large handful kale, stems removed + leaves roughly chopped (can use silver beet (chard) as a substitute also)

• Gluten-free soy sauce or tamari, to taste


1. Heat olive oil in a large saucepan over medium - high heat, add onion and cook, stirring often for 2-3 minutes or until tender and golden.

2. Add garlic, thyme, bay leaf, carrot and celery and continue to cook for a further 5 minutes or until the vegetables are tender.

3. Add buckwheat and stir well. Pour over 4 cups (1 litre) vegetable stock, season with a good pinch sea salt and a few grinds of black pepper. Bring to the boil, then reduce to a simmer and cook for 15-20 minutes, stirring occasionally until the buckwheat is tender.

4. Add chopped kale and cook for a further 5 minutes, adding an extra cup of stock or water if needed, season with soy sauce/ tamari to taste.