Soups are an excellent way to add vegetables and fibre to your diet. This recipe, developed by a registered dietitian, is easy to prepare, comforting and full of flavour. For a complete meal, serve it with a source of protein, such as our Mediterranean Roast Chicken or our Crispy Tofu Sticks.
Preparation
15
min
Cooking
30
min
Servings
6
Nutrition Facts (per serving)
Calories
170
Fat
4
Carbohydrates
27
Fibre
5
Protein
6
Sodium
375
Ingredients
- 4 to 5 medium carrots, diced
- 1 yellow or red onion, chopped
- 1 medium zucchini, diced
- 2 cloves garlic (10 ml / 2 tsp), finely chopped
- 1.5 L (6 cups) low-sodium vegetable or chicken broth
- 125 ml (½ cup) raw, unroasted buckwheat
- 1 can (796 ml / 28 oz) diced tomatoes
- 30 ml (2 tbsp) store-bought pesto
- 1 bay leaf
- Pepper and salt, to taste
Preparation
- In the slow cooker insert, combine all the ingredients. Stir gently.
- Cover and cook on high for 4 hours or on low for 6 hours, until the vegetables are tender and the buckwheat is fully cooked.
- Once cooked, taste and adjust the seasoning if necessary. Remove the bay leaf.
Notes
Keeps for 5 to 7 days in an airtight container in the refrigerator or up to 3 months in the freezer.
Note: To save time, you can replace the fresh vegetables with a bag of store-bought frozen soup vegetables—no need to thaw them beforehand. This recipe also works well on the stovetop.
