Buckwheat, Chicken & Kale Soup

3.5 serves of whole grain
Each serve is 16g of whole grain. GLNC recommends 3 serves daily.

Chicken soup: a timeless comfort food with health benefits. Packed with tender chicken, nutritious veggies, and flavorful broth, it offers lean protein for muscle growth, collagen for joint health, and a dose of vitamins and antioxidants. Enjoy its warmth and nourishment!

Serves: 5-6

Preparation time:  15 minutes

Cooking time: 40 minutes


  • 1 tablespoon extra virgin olive oil
  • 1 brown onion, diced
  • 2 garlic cloves, crushed
  • 1 cm piece of fresh ginger, grated
  • 1 leek, finely chopped
  • 1 fennel bulb, finely chopped
  • 2 carrots, finely chopped
  • 3 celery stalks, finely chopped
  • 500g chicken breast
  • 5 litres water
  • 2 cubes of reduced salt chicken or vegetable stock
  • 2 fresh thyme sprigs
  • 2 bay leaves
  • 2 shallots
  • 1 teaspoon peppercorns
  • ¾ cup buckwheat
  • 3 cups kale, chopped
  • ¼ bunch of fresh parsley, to serve
  • Whole grain bread, to serve


  1. Heat extra virgin olive oil in a large pot over medium heat. Add the onion, garlic, ginger, leek, fennel, carrots, celery, stirring for 2-3 minutes, until tender.
  2. Add chicken to the pot, stirring for 4-5 minutes until the chicken is opaque all over.
  3. Add the water and stock cubes, thyme, bay leaves, 1 shallot, peppercorns and bring to the boil. Leave to cook for 12-15 minutes.
  4. Add the buckwheat to the pot and then cover, reduce the heat and leave to simmer until the buckwheat is tender and chicken is cooked through (~15-20 minutes). Using a fork, shred the chicken in the soup.
  5. Add kale and cook for 5 minutes, or until wilted.
  6. Garnish the soup with shallots and fresh parsley and serve with a slice of whole grain bread.


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