Buckwheat soup is an excellent way to use leftover turkey or chicken, and it’s just as lovely made with freshly cooked poultry. This turkey and buckwheat soup highlights the nutty flavor and satisfying texture of buckwheat, paired with sweet potato, kale, and a bright splash of lemon.
About This Buckwheat Soup with Turkey
This soup was born from holiday leftovers when I wanted something different from the usual turkey noodle or rice soup. I aimed for a gluten-free, grain-free alternative so everyone could enjoy it. Homemade stock made from turkey bones gives the soup a deep, comforting base, but good-quality store-bought stock also works well.
Sweet potatoes and kale add color, texture, and nutrition, while toasted buckwheat (kasha) brings a toasty, slightly nutty note that pairs beautifully with turkey or chicken.
What is Buckwheat?
Despite its name, buckwheat is not related to wheat. It’s a flowering plant; the edible part—groats—are triangular seeds. Classified as a pseudocereal, buckwheat is used like grains such as rice, barley, and farro. Roasted buckwheat groats are called kasha, and buckwheat flour is simply ground groats.
Buckwheat appears in pancakes, soba noodles, and many other dishes. For this soup I used toasted buckwheat groats (kasha) for added depth of flavor.
Buckwheat is Gluten Free
Since buckwheat is not a true grain, it’s naturally gluten-free, making it a great option for people avoiding wheat. When cooked, groats have a texture similar to rice, so they make a satisfying substitute for rice or noodles in soups and other recipes. If you are very sensitive to gluten, check packaging to ensure groats were processed in a gluten-free facility.
Why Buckwheat is Nutrient-Dense
Buckwheat groats are a strong source of plant-based protein and contain all essential amino acids. They’re also high in soluble fiber, which helps keep blood sugar steady and keeps you feeling full longer. Buckwheat acts as a prebiotic, supports gut health, and delivers antioxidants, B vitamins, and minerals—making it a nutritious addition to meals.
Flavor and Texture
Buckwheat groats have a mild, slightly nutty flavor and a texture similar to cooked rice. Toasting the groats (making kasha) brings out a pleasant, toasty richness. For this recipe, toasted groats add both flavor and a pleasing bite.
Where to Find and How to Store Buckwheat
Most grocery stores stock buckwheat groats in the grains or gluten-free aisle. They are also available from many online retailers. Store groats in an airtight container in a cool, dark place and use them within about two months for the best flavor.
More Uses for Leftover Turkey
If you have additional leftover turkey, it’s versatile—great in nachos, tacos, or even mini quiche appetizers. This buckwheat soup is another comforting way to enjoy leftovers with a healthy twist.
Recipe
Buckwheat Soup with Turkey, Sweet Potato & Kale
Buckwheat is a satisfying, gluten-free alternative to rice or noodles in this nourishing soup.
Course: Soup
Cuisine: Eastern European
Prep Time: 15 minutes | Cook Time: 30 minutes | Total Time: 45 minutes
Servings: 6 | Calories: 474 kcal
Author: Colleen Milne
Equipment
- Dutch oven or large saucepan
Ingredients
- 1 tablespoon olive oil
- 1 onion, diced
- 2 ribs celery, diced
- 2 carrots, diced
- 8 cups chicken or turkey stock (low sodium)
- 1 bay leaf
- 1 teaspoon thyme leaves
- 1 sweet potato, peeled and cubed
- 1 cup buckwheat groats (toasted or raw)
- 2 cups cooked turkey, cubed
- 1 cup kale, chopped
- 2 tablespoons lemon juice (about half a lemon)
- Salt and pepper to taste
Instructions
- Heat the olive oil in a large saucepan or Dutch oven over medium heat.
- Add the diced onion, carrot, and celery. Sauté until the onion begins to soften, about 5 minutes.
- Add the stock, bay leaf, thyme, and sweet potato.
- Cover and simmer gently until the sweet potato is tender, about 15 minutes.
- Stir in the buckwheat groats, cover, and simmer until the groats are cooked, about 10 minutes.
- Season with salt and pepper to taste.
- Add the cubed turkey and chopped kale, stirring to combine and warming through.
- Remove from heat, stir in the lemon juice, and serve hot.
Notes
If you expect leftovers, cook the buckwheat separately and add it to each serving before eating; groats absorb liquid over time like rice or pasta. To use raw turkey or chicken, add cubed raw poultry when you add the stock and cook until the meat is done. If you can’t find toasted buckwheat (kasha), toast raw groats in a dry pan over low heat for about 10 minutes, shaking frequently, until they turn golden brown.
Nutrition (per serving)
Calories: 474 kcal | Carbohydrates: 34 g | Protein: 67 g | Fat: 10 g | Fiber: 5 g
