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Gabriele Caglio
By Gabriele Caglio

Buckwheat, barley and lentil soup

8 steps
Prep:10minCook:30min
A mix of healthy and flavourful ingredients to make soup for a nice dinner at home during the winter.
Updated at: Thu, 17 Aug 2023 11:27:39 GMT

Nutrition balance score

Good
Glycemic Index
36
Low
Glycemic Load
11
Moderate

Nutrition per serving

Calories437.5 kcal (22%)
Total Fat31.5 g (45%)
Carbs29.9 g (12%)
Sugars3.3 g (4%)
Protein11.3 g (23%)
Sodium1412.4 mg (71%)
Fiber6.5 g (23%)
% Daily Values based on a 2,000 calorie diet

Instructions

Step 1
Cook the barley and the lentils in boiling salty water for about 15 minutes. Check the package to see wheter one of these two ingredients have a longer cookint time. Adjust accordingly. When ready, leave them into a strainer while prepearing the other ingredients.
CooktopCooktopHeat
PotPot
LidLid
StrainerStrainer
barleybarley10g
LentilsLentils10g
saltsalt
waterwater
Step 2
Chop onion, carrots ans celery in small pieces.
Cutting BoardCutting Board
KnifeKnife
CeleryCelery10g
CarrotsCarrots10g
OnionOnion10g
Step 3
Warm up a couple of spoon of oil into a pot and when is hot, add onions, carrots and celery.
PotPot
CooktopCooktopHeat
CeleryCelery10g
CarrotsCarrots10g
OnionOnion10g
Step 4
When the onions, carrots and celery become translucent, add the barley and the lentils and stir for a minure.
Wooden SpoonWooden Spoon
barleybarley10g
LentilsLentils10g
CeleryCelery10g
CarrotsCarrots10g
OnionOnion10g
Step 5
Add now, the buckwheat, the tomato sauce and decrease the heat. Stir for anothe minute.
Wooden SpoonWooden Spoon
buckwheatbuckwheat10g
Tomato sauceTomato sauce25g
Step 6
Cut the bacon in small pieces and ease it down in a pan and cook it until is crispy. When is ready keep aside.
ForkFork
PanPan
BowlBowl
baconbacon40g
Step 7
Add some vegetable stock, as much as it is. necessary to just cover the ingredients. Add salt, pepper, ginger and turmeric powder too. Stir and then let the soup on the stove for about five minutes and then add half of the bacon. Add some vegetable stock in case the soup gets too dry.
Wooden SpoonWooden Spoon
CooktopCooktopHeat
baconbacon40g
curry powdercurry powder1 tsp
ginger powderginger powder1 tsp
saltsalt
pepperpepper
vegetable stockvegetable stock120ml
Step 8
Cook the soup for 5 more minutes. This time might be different defending on the buckwheat. Check the package and adjust the cooking time if necessary. Serve with the second half of the bacon left.
CooktopCooktopHeat
Wooden SpoonWooden Spoon
baconbacon40g

Notes

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