This beet and buckwheat soup is woven into my story. I started making it when I lived in a cold flat and market beets were cheap and sweet. It warmed me through and through and soon became the thing I cooked when the sky was heavy and I wanted something honest on the table.
There is a simple reason it keeps coming back to me: the creamy beet soup with coconut yogurt topping cuts through the earthiness in the nicest way, bright and a little tangy. The buckwheat adds a subtle nutty bite so the bowl never feels thin. It is proper plant based comfort food for chilly evenings, generous without the fuss.
I tell this to friends and they are surprised it feels so filling and comforting and yet entirely made from plants. I like that. It means I can give people seconds and still keep my conscience tidy. Actually, scratch that. I like seconds too.
In a medium saucepan, add 7 ounces buckwheat groats and cover with 2 cups of boiling water. Cook until tender, about 15 minutes. Set aside.
In a large saucepan over a medium heat, heat 1 tablespoon light olive oil and add 1 finely chopped onion. Sauté, stirring frequently, until translucent, about 5 minutes.
Add the cubed beets and 2 cups vegetable stock and bring to a simmer. Cook until the beets are tender, about 30–40 minutes.
Add in 1 (14-oz) can chopped tomatoes and cook for 2–3 minutes.
Carefully transfer the soup to a food processor and pulse until it reaches a smooth consistency. Alternatively, use a hand blender. Season with salt and black pepper to taste.
Pour the soup back into the saucepan and heat through over a low heat, about 2–3 minutes. Then remove from the heat.
In a bowl, place 9 ounces soy yogurt or coconut yogurt and juice of 1 lemon and whisk to combine.
To serve: ladle the soup into 4 bowls and top with the prepared lemon yogurt sauce. Add the cooked buckwheat groats, garnish with fresh chopped rosemary leaves, and serve hot.
You will need a medium saucepan for cooking the buckwheat groats and a large pan for the soup itself. A pan with a good lid helps the beets soften evenly. I much prefer an immersion blender for pureeing right in the pot, but a food processor will do. Use a sharp knife and a solid cutting board for tidy cubes, a whisk for the lemon yogurt sauce, a ladle for serving and a colander for rinsing the groats.
Measuring spoons and cups keep the balance steady, and a timer is handy for the 15 minutes the buckwheat usually takes. If you do not have an immersion blender, a potato masher works for a chunkier, homely result. I once made this with a whisk and elbow grease and it was fine, if rustic.
Rinse the buckwheat groats well before you cook them. That little rinse takes away any back note and lets the groats bloom into nutty, tender bits. If you are new to how to cook buckwheat groats, rinse them, then simmer in double the water for about 15 minutes until tender.
Keep your beet cubes even, about half an inch if you can. They will cook at the same pace and you get a smoother puree without surprise lumps. Take your time with the onions over medium heat so they mellow and add depth rather than sharpness. Add fresh rosemary at the end so its oils sit on the surface and lift the whole bowl.
If you want a richer body, try adding a handful of toasted walnuts into the blender step. If you prefer a blender soup recipe, blend in the nuts for extra silkiness and depth. Taste and adjust the salt after pureeing; flavours concentrate when you blend and you may need less or more than you expect.
For a bit of fiery warmth, toss a teaspoon of cumin and a pinch of chili flakes into the onions as they soften. Swap half the stock for coconut milk if you want cream and a gentle sweetness. I did this during a rainy week in Bristol and it felt like a little blaze of comfort.
Fold in a handful of chopped kale or spinach near the end for a green lift. It feels like folding a bit of the garden into the bowl and makes the dish even more of a healthy vegan winter soup. For a nuttier take, add a handful of toasted walnuts when you puree; they echo the buckwheat and make the texture velvety.
I often serve this with warm crusty bread or seeded rolls that echo the buckwheat’s texture. A crisp green salad with a lemon vinaigrette is a nice bright counterpoint. Sprinkle pumpkin seeds for crunch and swirl in a little extra coconut yogurt if you like that contrast.
A light red wine such as pinot noir works well, or for a non alcoholic option try ginger kombucha for fizz and lift. For kids, blend extra smooth and serve with apple slices on the side. Guests often ask for the recipe and then seconds.
What if my beets are not fresh enough?
Trim away any soft bits and use what you have. Older beets can be sweeter. Taste as you go and add a little lemon if the bowl needs brightness.
How to cook buckwheat groats if I am new to them?
If you need a quick reminder how to cook buckwheat groats, rinse them, then simmer in double the water for about 15 minutes until tender. Drain if there is excess. They are not fussy and they make a nice side too.
Can I make this without a blender?
Yes. Mash by hand for a chunkier, rustic version. It feels like a country stew and is lovely that way. If you want it smoother, mash more or press through a sieve.
Is this suitable for meal prep?
Yes. It keeps in the fridge for up to four days and freezes well. Reheat slowly with a splash of stock and add fresh yogurt when serving to keep the brightness.
What if I want a thicker soup?
Simmer a little longer after pureeing or add more cooked buckwheat to thicken. Reduction concentrates flavour so taste as you go.
what are buckwheat groats?
what are buckwheat groats They are simply hulled seeds that are full of protein and naturally free of gluten. They add texture and a toasty note that sits well with beets.
This Beet and Buckwheat Soup has a vibrant color and homey vibe. It packs deep, earthy flavors and a satisfying mix of textures. If you make this recipe, we’d love to see it - tag #cookmerecipes on Instagram!
Delicious bright soup! Thanks for sharing the recipe!
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