Kasha Tomato Soup

Warm, hearty, and bursting with flavor, Kasha Tomato Soup is a comforting dish that pairs the earthy nuttiness of toasted buckwheat groats with the tangy brightness of plump tomatoes. This rustic soup is made easier with pantry staples like canned tomatoes and tomato paste, while fragrant garlic, onion, and paprika add depth and warmth to every spoonful. Simmered to perfection in vegetable broth, the tender buckwheat gives the soup a unique texture and adds a protein-packed boost, making it both nourishing and satisfying. A garnish of fresh parsley adds a touch of color and freshness, while optional crusty bread makes it a meal in itself. Ready in under an hour, this vegan-friendly recipe is perfect for weeknight dinners or a cozy lunch.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 0.5 cups Buckwheat groats (kasha)
• 2 tablespoons Olive oil
• 1 medium Yellow onion, finely chopped
• 3 cloves Garlic cloves, minced
• 4 medium Tomatoes, diced (or canned, diced tomatoes)
• 2 tablespoons Tomato paste
• 4 cups Vegetable broth
• 1 piece Bay leaf
• 1 teaspoon Paprika
• 1 teaspoon Salt
• 0.5 teaspoons Black pepper
• 2 tablespoons Fresh parsley, chopped (for garnish)
• 1 cup Water (optional, to adjust consistency)

Directions

Step 1

Heat a large pot over medium heat and add the olive oil.

Step 2

Toast the buckwheat groats in the pot for 2-3 minutes, stirring frequently, until they develop a nutty aroma. Remove the groats and set aside.

Step 3

In the same pot, add more olive oil if needed, and sauté the chopped onion until it's soft and translucent, about 5 minutes.

Step 4

Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

Step 5

Add the diced tomatoes (or canned tomatoes) and tomato paste. Stir well to combine and cook for 5 minutes, allowing the tomatoes to break down.

Step 6

Pour in the vegetable broth and add the toasted buckwheat groats, bay leaf, paprika, salt, and black pepper.

Step 7

Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for 20 minutes, stirring occasionally, until the buckwheat is tender.

Step 8

If the soup is too thick for your liking, add water in small increments to adjust the consistency.

Step 9

Taste the soup and adjust seasonings if needed. Remove the bay leaf before serving.

Step 10

Ladle the soup into bowls and garnish with freshly chopped parsley. Serve warm with crusty bread if desired.

Nutrition Facts

Serving size	(1568.2g)

Amount per serving	% Daily Value*
Calories	1003.3

Total Fat 39.8g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 4926.6mg	0%
Total Carbohydrate 142.7g	0%
Dietary Fiber 25.5g	0%
Total Sugars 27.4g
Protein 32.3g	0%

Vitamin D 0IU	0%
Calcium 231.8mg	0%
Iron 9.3mg	0%
Potassium 2892.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.8%

Protein: 12.2%

Carbs: 53.9%