Buckwheat and Butternut Stew

Buckwheat and Butternut Stewbuckwheat-and-butternut-stew.jpg
Cozy up to this hearty stew full of fresh flavors as the temperatures start to drop!

gluten-free-icon.gif Gluten Free

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  • 1 medium white onion, finely diced
  • 1 Tablespoon olive oil
  • 2 garlic cloves, finely diced
  • 1 cup uncooked buckwheat
  • 6 cups unsalted chicken stock (choose gluten free for GF version)
  • 2 cups peeled and cubed butternut squash
  • 2 – 14.5 ounce cans no salt Hunt's® no salt added basil, garlic and oregano diced tomatoes with juice
  • 1 Tablespoon chopped fresh thyme
  • ½ Tablespoon chopped fresh oregano
  • ½ teaspoon salt
  • 3 cups coarsely chopped kale leaves, deboned
  • 6 Tablespoons Parmesan cheese


  1. On medium heat, sauté onion in oil for 2 minutes or until softened. Add garlic and sauté an additional minute.
  2. Stir in buckwheat, stock, squash, tomatoes, herbs and salt. Bring to boil.
  3. Reduce heat to medium-low, cover and simmer until squash and buckwheat are tender, about 25 minutes.
  4. Stir in kale and simmer for 2 minutes.
  5. Top with 1 Tablespoon of Parmesan per serving.

Serves 6

Nutrition Information
Per 1 ½ cup serving
Calories: 247
Total Fat: 4.5 g
    Saturated Fat: 1 g
Sodium: 441 mg
Total Carbohydrate: 38 g
    Dietary Fiber: 7 g
Protein: 12 g