Buckwheat is a highly nutritious whole grain that many people consider to be a superfood. Grain-like seed that’s packed with nutrients like iron, magnesium, protein, essential amino acids, and more. Among its health benefits, buckwheat may improve heart health, promote weight loss, and help manage diabetes. Buckwheat is a good source of protein, fiber, and energy.
Raw buckwheat are the unhulled seeds of the buckwheat plant; they’re a gluten-free “pseudocereal,” because they act like more like a grain than a seed, much in the same way as quinoa. When eaten raw they’re crunchy and slightly nutty, and when cooked they soften to a texture similar to rice.
The easiest and most common way to cook buckwheat is by boiling it like rice, and from there you can eat it on its own, serve it with meat or vegetables, or even add fruit and spices to make a tasty breakfast.
How to cook:
- 1 cup (170 g) buckwheat groats
- 2 cups (470 ml) water
- ½ teaspoon (3 g) salt
- 1 tablespoon (14 g) butter
- Rinse the buckwheat under flowing water for few seconds. Transfer the buckwheat to a fine-mesh strainer to drain the water.
- Toast raw buckwheat for about 5 minutes. Place the washed buckwheat in a dry skillet or frying pan and heat it over medium heat. Continue cooking the buckwheat for 4 to 5 minutes, stirring constantly, until it’s golden brown. Remove the skillet from the heat.
- Toasting brings out the flavor of the buckwheat and gives it a nutty aroma. Toasted buckwheat is referred to as kasha. Raw buckwheat doesn’t smell, and is a light brown or greenish color instead of golden brown.
- Boil the water and salt. Transfer the water to a saucepan and add the salt. Put on the lid and heat the water over medium heat to bring it to a boil. When you add the buckwheat to boiling water instead of cold water, it will help to steam it as well as boil it.
- Simmer the buckwheat for 15 minutes. When the water is boiling, remove the lid from the saucepan and add the buckwheat. Bring the water back to a boil and then reduce the heat to low. Cover the pot and continue simmering the buckwheat for 15 minutes. You don’t need to stir the buckwheat as it simmers.
- Let the buckwheat stand for 15 minutes. When the buckwheat has been simmering for 15 minutes, remove it from the heat. Leave the lid on and let the buckwheat sit for a quarter of an hour. This will give the buckwheat time to absorb any additional water that’s still in the pot without becoming mushy.
- Add the butter and fluff the buckwheat. Remove the lid and add the butter to the buckwheat. When the butter has melted, stir the buckwheat gently with a fork. This will remove clumps and separate the individual seeds, giving the buckwheat a lighter texture.
- You can also use ghee, margarine, or even your favorite cooking oil in place of the butter.