Cooking with Science - Buckwheat and Beans - Soup Episode

Welcome to Cooking with Science! In this fun cooking show series, ARS researchers team up with Montgomery College (Rockville, MD) Chef and Professor of Hospitality Management Jessica Botta in the beautiful surroundings of the US National Arboretum to create a hearty, flavor-filled, and nutrient powerhouse soup called Zuppa Etrusca. The stars of the soup are nutrient-rich buckwheat and beans! ARS researchers Karen Cichy and Raymond Glahn provide insight into the nutrient benefits of different beans, how they are making beans that cook faster and provide more soluble fiber and iron, and provide advice on how Americans can get more beans into their diets. Discover the science behind these ingredients and learn how to create a delicious and nutritious soup that combines culinary expertise with scientific insights. This episode is a perfect blend of food, science, and fun—ideal for food enthusiasts and science buffs alike!

The full recipe is below. You can also find the recipe, as well as previous episodes of Cooking with Science, by clicking on the link below.

Zuppa Etrusca Soup Recipe

Prep Time: 45 minutes (not including bean soaking time)
Cook Time: 45 minutes
Yields: 4 servings

Ingredients 2 tbs extra virgin olive oil, plus additional oil for drizzling over finished soup
4 spring onions or scallions, sliced
1 leek (white part only) sliced
2 garlic cloves, minced
1 tsp dried fennel seeds, lightly pounded in a mortar
2 medium carrots, diced
2 stalks celery diced (use the lighter, tender interior stalks)
2 small yellow potatoes, peeled and diced
2 small zucchini, diced
4 leaves Swiss chard, stems removed, torn into 1-inch pieces
4 leaves Lacinato kale, stems removed, torn into 1-inch pieces
1 herb bouquet of thyme, bay leaf, sage, and rosemary
1 quart vegetable stock, or as needed
Salt and freshly-ground pepper

Bean ingredients:
1 cup Canario or Peruano beans, soaked overnight
1 garlic clove
1 sage leaf
1 small piece of kombu
½ tsp of salt

Buckwheat ingredients:
½ cup of buckwheat groats
1 cup of water
¼ tsp of salt 1 small piece of kombu ½ tsp of salt To Serve: 4 slices of day-old crusted whole-grain bread 1 tbs chopped fresh flat-leaf parsley Tender yellow celery leaves Extra virgin olive oil for drizzling

To Serve:
4 slices of day-old crusted whole-grain bread
1 tbs chopped fresh flat-leaf parsley
Tender yellow celery leaves
Extra virgin olive oil for drizzling

Steps: for the Beans
1. Rinse the beans from soaking water and place in a saucepot with garlic, sage and kombu, covering with at least 2 inches of water.
2. Season with ½ tsp. of salt and simmer until tender, (about 15 minutes).
3. When tender, drain the beans from their liquid and set aside.
4. Discard the kombu and sage or chop them to add to the soup.
5. Put half the beans through a food mill, then combine the bean puree and the whole beans and set aside.

Steps: for the Buckwheat
1. In a small saucepot, bring water to a boil. Add the buckwheat groats and salt.
2. Return to boil, then reduce the heat, cover and simmer until tender (10-15 minutes).
3. Drain any remaining water.

Steps: for the Vegetables
1. In a Dutch oven over medium-high heat, add the olive oil, onions, leeks, garlic, celery, carrot, and the fennel seeds. Sauté for 10 minutes, or until the vegetables are softened but not browned.
2. Add the herb bouquet, potatoes, zucchini, greens, and the reserved been cooking liquid. Simmer for about 15-18 minutes.
3. Add the beans and buckwheat and cook for another few minutes to meld the flavors. If the soup is too thick, add vegetable stock as needed. Discard the herb bouquet.

To Serve
Put a slice of break in the bottom of each serving bowl. Ladle the soup over the bread.
Then drizzle with extra virgin olive oil and garnish with fresh herbs.

Notes
•Any combination of legumes, grains, and greens can be used in this recipe.
•Make ahead -- this dish is even better the next day!