Roasted kernels of buckwheat are also known as kasha. Buckwheat is rich in complex carbohydrates and is unique in that it contains a full complement of amino acids, making it one of the best sources of protein in the plant kingdom.

1 tablespoon olive oil 1 large onion, chopped 1 large red pepper or roasted red pepper, diced 1 teaspoon minced garlic 1 can (28 ounces) petite diced seasoned tomatoes* 5 cups fat-free chicken broth, divided 1 can (15 ounces) undrained great northern beans 1 can (15 ounces) drained black beans 1 tablespoon chili powder 1 teaspoon cumin 1 teaspoon Italian seasoning 1/3 cup buckwheat groats (Kasha)** salt and pepper to taste

In a large soup pot, heat oil. Add onions and cook until translucent. Add peppers and garlic. Cook until tender. Add all remaining ingredients except kasha, salt and pepper. Bring to a boil and simmer for 20 minutes. Add kasha and continue cooking for 10 - 15 minutes or until kasha is tender. Add additional broth to thin to desired consistency. Season with salt and pepper to taste. Add extra chili powder if desired.

*Choose Italian or Mexican seasoned tomatoes. **Pearled barley may be substituted for the buckwheat groats but cooking time would need to be increased.

Note: Cooked Italian sausage or ground beef could be added if desired.

Serves 8

Nutritional Information per serving:

Calories: 175 Fat, gm.: 3 Protein, gm.: 9 Carbs, gm.: 28 Cholesterol, mg.: 0 Fiber, gm.: 8