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This spicy tomato, basil, and buckwheat soup is deliciously filling, really easy to make, full of goodness, and frugal too. The challenge is to only eat one bowlful at a time!

Apart from the oil, paprika, salt & pepper, and the buckwheat, all of the ingredients for this deliciously and flavourful soup have come from my garden. How cool is that?

(And the oil, paprika, and salt are all local to Romania.)

The sweet and juicy tomatoes for this soup are ripened under the blazing Transylvanian sun, and grow companionably alongside three types of fragrant basil.

The mild, crisp red onions and creamy garlic have now been harvested, and some will be set aside for the cooler months.

Now it's the turn of the fiercely piquant chillies (and their milder cousins, the sweet peppers), to have dominion over the garden. As the days grow shorter, these fiery fruits grow longer, turning from deep green to pale orange, to rich scarlet in just a few short weeks.

(See, I can wax lyrical! **fnar**)

No two days are ever the same in the garden!

The vegetable stock I use in this soup is made from the off-cuts and peelings of yet more of my garden's bounty... before they go to into the compost to be recycled back into the earth from whence they came, to nourish a new generation of fruit, vegetables, and herbs.

And so the cycle continues in this bucolic land that I love.

Making this soup is as easy as sweating the onions, garlic, chilli, tomatoes, paprika, and half of the basil in the oil, blending, then adding the stock and buckwheat, and leaving it all to simmer for around 25 minutes. After that, simply add the rest of the basil, adjust the seasoning, and serve.

And enjoy, of course!

Spicy Tomato, Basil, and Buckwheat Soup

Is...

light yet filling
full of flavour
mildly spicy
bursting with goodness (Vitamin A 61%, Vitamin c 82%, Calcium 6%, Iron 12% RDV)
low in calories
high in protein and fibre
gluten-free
soy-free
nut-free
deliciously more-ish!

If you want to make this more hearty, why not chop up a couple of vegan sausages, and add them to the soup five minutes before serving? They work really well with the tomato and basil, and make for a really simple weeknight supper.

However you have this spicy tomato, basil, and buckwheat soup, I know you're going to love it! Poftă bună!

What is your favourite summer soup?

📖 Recipe

Spicy Tomato, Basil, and Buckwheat Soup

This spicy tomato, basil, and buckwheat soup is deliciously filling, really easy to make, full of goodness, and frugal too. The challenge is to only eat one bowlful at a time!

Print Rate

Course: lunch

Cuisine: British

Prep Time: 10

Cook Time: 35

Total Time: 45

Makes (slide to adjust): servings

Calories: 227kcal

Author: Nico

Ingredients

2 tablespoon sunflower oil
1 large onion sliced
1 small head garlic smashed
1 large chilli pepper split and bruised, (note 1)
1.5 kg ripe tomatoes roughly chopped
1 tablespoon paprika
30 g fresh basil divided
250 ml vegetable broth
200 g dry buckwheat groats
250 ml water
Salt and pepper to taste

Metric - US Customary

Instructions

In a large saucepan or stockpot, sauté the onion in the oil for a few minutes, until it starts to turn translucent.
Add the smashed garlic and the chilli, and continue to fry for another 2-3 mins, until the raw garlic smell has gone.
Stir in the tomatoes, paprika, and half of the basil, cover the pan, lower the heat, and allow to sweat for 15 mins.
Optional: Blend the tomato mix until smooth. I find it's easiest to use an immersion blender for this.
Add the vegetable broth and the buckwheat, and bring the whole thing to the boil. Reduce the heat, cover the pan again, and simmer the soup for 20-25 minutes, until the buckwheat is cooked.
Once the buckwheat has cooked, add the water, and the rest of the basil (if the leaves are large, tear them up first). Taste and season as necessary before serving.
Store any leftovers in an airtight container in the 'fridge for up to three days. This can also be frozen.

Notes

Do feel free to add more chilli if you want!

Nutrition Facts

Spicy Tomato, Basil, and Buckwheat Soup

Amount Per Serving

Calories 227 Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 1g5%

Sodium 68mg3%

Carbohydrates 40g13%

Fiber 7g28%

Sugar 9g10%

Protein 7g14%

* Percent Daily Values are based on a 2000 calorie diet.

Did you make this recipe?Do mention @yums0me and/or tag #yums0me - I'd love to see how yours turned out!

DisclaimerMeasurements in parenthesis are approximate; it is beyond the scope of yumsome to be able to provide pinpoint-accurate ingredient quantities for every type of measuring utensil. As a guideline however, I make the assumption that: