Mushroom with barley & buckwheat soup

Ross and I love mushrooms and have them at least 2 or 3 times a week. (I find buying the sliced brown mushrooms at Costco for $3.99 a flat the best deal in town).

In my quest to eat more whole grains I came up with this soup recipe. I opted for using fresh tomatoes instead of canned. Anytime you are using canned foods you are going to see an increase in the sodium content of what you are eating.  So it was fresh tomatoes for this recipe.

In the end, I wanted more colour and nutrition to my soup, so I threw in a package of frozen spinach. I always buy frozen spinach and add it to a bunch of different recipes to boost the nutritional content, like rice or pasta dishes. It is so simple and has a lot of bang for your buck.

The barley and buckwheat cooked up nicely in the crockpot and also thickened up the soup to a hearty consistency.

Ross found the soup a little bland, so if you want, you can add a dash of low sodium soy sauce or reduced sodium salt to kick up the flavor, but I found that was fine on its own.

Hope you enjoy! Sue

Mushroom with barley & buckwheat soup  (Printable PDF)


  • 1 large ONION, RAW, Chopped
  • 4 clove GARLIC, RAW, Minced
  • 1/2 cup BUCKWHEAT
  • 4 cups MUSHROOM, RAW, chopped
  • 9 cups WATER
  • 156 ml TOMATO PASTE, canned (1 small can)
  • 1 item Low Sodium Boullion Cube
  • 1 1/2 tsp CUMIN , Ground
  • 1 tsp Windsor Half Salt TM
  • 10 oz SPINACH, frozen, chopped, thawed (1 package)

1. In a large crock pot or slow cooker, add all ingredients. Stir all ingredients together.

2. Cook on high for 4-5 hours. If you have time, stir every couple of hours.
3. Add in thawed frozen spinach 30 minutes before serving.


About alittlenutrition

Susan is passionate about teaching others how to achieve optimal health and wellness by taking the confusion out of nutrition and promoting fun ways to stay active. Susan has been a certified fitness instructor for over 8 years and enjoys teaching yoga, pilates, and fitball classes at Elite Fitness and Dance. However, her main interest in nutrition has led her in the direction of becoming a registered dietitian. Susan completed her undergrad in Human Nutritional Science at the University of Manitoba and has recently completed her dietetic internship with the Winnipeg Regional Health Authority. Currently she is now combining her fitness skills with her nutrition knowledge and offering comprehensive nutritional and lifestyle coaching. Prior to becoming a dietitian, Susan worked as a sales executive for a variety of paint manufactures for over 10 years. She created innovative sales initiatives and marketing programs for corporate and independent retails stores. Now with her knowledge of nutrition and her business experience, she helps restaurants and food service operations create healthier meals options for their customers. Susan is highly involved in community health promotion, as she has been appointed to sit on the Recreation and Wellness Commission of Niverville and the Chair person for the South Eastman RHA District Health Advisory Council Western division. She is the co-founder of former the Niverville Active Living and she has put on many community health promotion activities such as: * Lose It For Life - Weight loss / Lifestyle Transformation program * Family Fitness Month…Win A Will Contest * Niverville Fair ~ Smoothie Booth * Community Cholesterol Reduction Challenge * Cooking On A Budget * Couch Potato Race She is a member of the College of Dietitians of Manitoba, Dietitians of Canada, Manitoba Fitness Council and the Canadian Obesity Network. In her spare time, Susan enjoys cooking for her family, gardening, photography and being physically active outdoors with her husband and friends.
This entry was posted in 1 pot meals, Barley, Buckwheat, Heart healthy, High fibre, Low Calorie. Bookmark the permalink.

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