Buckwheat Soup with Porcini, Beef and Kale

Dairy Free
Health score
40%
Buckwheat Soup with Porcini, Beef and Kale
115 min.
6
475kcal

Suggestions

Ingredients

  • pound stew beef cut into small cubes
  • cups beef stock 
  • servings pepper black freshly grated
  • servings crusty bread and pecorino shaved
  • tablespoons evoo for drizzling
  •  bay leaves fresh
  • cloves garlic chopped
  • ounces guanciale diced
  •  bundle flat kale stemmed chopped
  • servings nutmeg whole
  •  onions finely chopped
  • servings salt 
  • tablespoons tomato paste 
  • tablespoons worcestershire sauce 
  • ounce a handful dried generous
  • cup kasha (buckwheat groats)

Equipment

  • bowl
  • frying pan
  • pot
  • dutch oven

Directions

  1. Watch how to make this recipe.
  2. Place the mushrooms and a couple of cups of beef stock in a small pot. Simmer to reconstitute the mushrooms.
  3. Boil 1 3/4 cups water in a saucepot, season with a little salt, add the kasha and stir. Cover and reduce heat to simmer. Cook until tender, 18 to 20 minutes.
  4. Drizzle with a little EVOO and cool. Store separately from the soup base until the soup is served, to avoid mushy buckwheat.
  5. In a soup pot or Dutch oven, heat 2 tablespoons EVOO, a couple of turns of the pan, and add the guanciale. Brown the guanciale and then remove. Pat the beef dry and sprinkle with salt and pepper. Brown over medium-high heat in the guanciale drippings and remove.
  6. Add the garlic, onions and bay and stir and cook to soften, 8 to 10 minutes.
  7. Add the kale and wilt, and season with a few grates nutmeg.
  8. Add the tomato paste and stir until fragrant, then add the Worcestershire, the remaining beef stock, beef and guanciale.
  9. Remove the mushrooms and chop, then add the mushroom and the mushroom stock to the soup. Cook partially covered until the beef is tender, about 1 hour. Cool and store.
  10. To serve, combine the kasha with the hot soup and serve in shallow bowls with bread and cheese curls.

Nutrition Facts

Calories475kcal
Protein24.99%
Fat45.79%
Carbs29.22%

Properties

Glycemic Index
61.42
Glycemic Load
11.17
Inflammation Score
-8
Nutrition Score
23.69956547281%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.27mg
Kaempferol
1.1mg
Myricetin
0.04mg
Quercetin
12.25mg

Nutrients percent of daily need

Calories:475.46kcal
23.77%
Fat:24.74g
38.07%
Saturated Fat:8.21g
51.33%
Carbohydrates:35.52g
11.84%
Net Carbohydrates:30.71g
11.17%
Sugar:5.25g
5.84%
Cholesterol:67.12mg
22.37%
Sodium:1157.66mg
50.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.39g
60.77%
Vitamin B3:10.91mg
54.56%
Selenium:30.43µg
43.47%
Copper:0.87mg
43.28%
Vitamin B6:0.86mg
43.15%
Phosphorus:401.98mg
40.2%
Vitamin B2:0.63mg
37.19%
Potassium:1229.71mg
35.13%
Zinc:4.92mg
32.83%
Manganese:0.62mg
31.13%
Magnesium:124.17mg
31.04%
Vitamin B12:1.4µg
23.31%
Iron:3.88mg
21.54%
Fiber:4.81g
19.23%
Vitamin B5:1.78mg
17.84%
Vitamin B1:0.26mg
17.53%
Vitamin K:12.2µg
11.62%
Folate:44.51µg
11.13%
Vitamin C:7.2mg
8.72%
Vitamin E:1.19mg
7.93%
Calcium:75.36mg
7.54%
Vitamin A:274.52IU
5.49%
Vitamin D:0.18µg
1.23%