Buckwheat is naturally gluten free, full of nutrients and keeps popping up in fashionable diets all over the place. But what exactly is it? How do you cook it? And does it actually taste nice?
What is buckwheat?
Despite its recent rise to fame, buckwheat is actually an ancient grain with a long history. It has been eaten in Asian and Eastern European countries for centuries, but is now becoming increasingly popular in the west due to its many health benefits.
While buckwheat is often thought of as a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel. However, because its seeds are rich in complex carbohydrates, it is sometimes referred to as a pseudo-cereal.
While it is not a true grain, it can be used like one in cooking and is a delicious alternative to couscous, bulgur wheat, rice and pasta.
Buckwheat is super healthy, very versatile and, despite its name, it’s not actually related to wheat. Buckwheat is naturally gluten free and should therefore be safe to eat for those with coeliac disease and gluten sensitivities. (Or so the internet tells me – do check with your doctor if you are unsure!)
Buckwheat comes in several different forms: buckwheat seeds (often called ‘buckwheat groats’, or just ‘buckwheat’), buckwheat noodles, buckwheat pasta and buckwheat flour. The groats are available completely raw or sprouted and are also available toasted. The toasted buckwheat groats are commonly referred to as kasha and have an earthier, nuttier flavour than the raw buckwheat.
While the pasta, noodles and flour are quite expensive and can be hard to get hold of (try health food shops or larger branches of Waitrose), the buckwheat seeds/grouts are more easily obtainable and relatively inexpensive. I bought this 500g pack of Buckwheat from Tesco for £1.90 and got 12 adult-sized servings out of it.
Why is buckwheat so healthy?
Buckwheat is high in protein and fibre. It is rich in many trace minerals, including manganese, magnesium and copper and is a good source of the B vitamins. It also contains relatively few calories (66 calories for an 80g cooked portion, 40g uncooked) and practically no fat. Buckwheat also ranks low on the glycaemic scale. In fact buckwheat is so packed with nutrients and antioxidants that it is often referred to as a “superfood”.
Diets that contain buckwheat have been linked to a lowered risk of developing high cholesterol and high blood pressure and buckwheat may even help weight loss, reduce food cravings and improve diabetes.
Buckwheat is an excellent source of plant-based protein, meaning buckwheat is an great choice for vegetarian and vegan diets.
How do you cook buckwheat?
As a result of following the Sirtfood Diet, I have been spending a lot of time cooking buckwheat lately and have therefore had a lot of opportunity for trial (and error!).
Buckwheat is actually incredibly easy to cook, but my biggest piece of advice would be: don’t follow the packet instructions!!! The instructions on my packet of Tesco Buckwheat advised me to cook it for 30 minutes – well, after 20 minutes it was a horrible disgusting tasting mush. Goodness knows what would have happened after 30 minutes! And just by way of contrast, on the packet of identical looking buckwheat from Waitrose it says to cook the buckwheat groats for 8 minutes!
And when you try and google ‘How to cook buckwheat’ there are so many different answers and complicated recipes, it’s tempting to give up.
A good deal of experimentation later and I have a very simple formula. Cook the buckwheat for 10 to 15 minutes in plenty of boiling water and drain. That’s it.
Whether you cook it for 10 or 15 minutes, I would suggest is a matter for personal taste – a bit like pasta. I like pasta done al dente and buckwheat the same, so I do mine for 10 minutes, but if you like your pasta a little softer, I suggest you should cook buckwheat a little longer.
If you want to add a little extra taste to your buckwheat, try toasting it in the dry pan for 2 to 3 minutes first before adding the boiling water, this will give you some extra nutty flavours and a richer, deeper taste – but is not necessary if you are in a hurry. (Also, do be careful when adding the boiling water to the pan that’s been toasting the buckwheat – it’s liable to bubble up like a volcano!).
Should you rinse buckwheat? I did rinse my buckwheat after cooking it to begin with, but actually found in the end that it wasn’t necessary so long as a) I didn’t cook the buckwheat for too long and b) I used enough water to cook it in. I found when I tried the absorption method, like I usually do for rice, it did need rinsing afterwards, but by boiling it in plenty of water (like pasta) it was fine and didn’t need rinsing afterwards. I found rinsing beforehand didn’t really seem to achieve anything so I stopped doing it.
Cooked buckwheat can be stored in the fridge for up to 3 days, making it a great one to cook up a big batch and use for various salads throughout the week.
Cooked buckwheat can be frozen too. Simply place it in a lidded plastic container and pop it into the freezer, where it will keep for up to 3 months.
Does buckwheat taste nice?
Yes! Or at least I think so, but I have found it is a bit of an acquired taste. The first time I tried buckwheat, I thought it was horrible! But then that was the time I cooked it for 20 minutes until it was an unappetising mush! The more I have eaten it, the more I have enjoyed it and now I absolutely love it and am happily eating it more or less every day! So I would encourage you to persevere if you don’t like it at first.
What do you do with buckwheat?
Buckwheat can be used in place of other carbs such as rice, couscous, potatoes or pasta. It can be used as a side dish for a curry or stew, or it can be used instead of rice, bulgur wheat or couscous in a salad. It can also be used instead of rice to make a risotto-style dish. Check out this recipe for one of my favourites: Kale and Red Onion Dhal with Buckwheat.
Want to know more about the Sirtfood Diet?
Check out these posts…
How to cook buckwheat groats
Instructions
- Place the buckwheat groats in a medium to large saucepan (with enough room for the buckwheat and lots of water). Pour over plenty of boiling water from the kettle.
- Bring to the boil over a high heat, then turn down the heat to medium-low and cook for 10-15 minutes, depending on your personal preferences. I recommend testing after 10 minutes and if it's not quite cooked enough for your tastes, cook it a little longer.
- Drain the buckwheat in a sieve and serve.
Notes
- Many recipes suggest rinsing the buckwheat, either before or after cooking. However, from extensive testing I have discovered this is not necessary so long as you cook the buckwheat in lots of freshly boiled water.
- Suitable for freezing.
- Nutrition information is approximate and meant as a guideline only.
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five little doves says
Oh wow thanks for sharing this as I have never heard of it or known what to do with it!! We are always looking out for new things to try, must give it a go! #brilliantblogpost
Eb Gargano says
Thanks! It’s definitely worth trying. It’s a great alternative to quinoa or brown rice if you are wanting a healthy carb and it’s such a doddle to cook! 🙂 Eb x
Gill Jones says
Thank you Eb for this. I bought buckwheat from Tescos and cooked it using the instructions on the pack and it didn’t turn out great!! But I ate it all the time thinking ‘this is good for me!’ Will try cooking it your way. Was going to check with you how you cooked it next time I saw you 🙂 x
Eb Gargano says
I did exactly the same the first time I tried it! It was just before I started the Sirtfood Diet and I seriously thought afterwards, ‘I’m not sure I can do this’, but now I’ve figured out how to cook it, I think it’s lovely and actually look forward to my next dose!! Plus it’s so much simpler – basically like cooking pasta, and wonderfully quick. Do try it my way, next time – would love to know what you think! Eb x
Debbie says
Hi Eb, it is wise to only ever use cooking guidelines as a loose guide, or be put off a certain food for life. I do use barley, couscous and cracked wheat as the carbs in a meal, but I’ve never used buckwheat. When I can get some I’ll be giving it a go. Thanks for sharing what you know.
#BrillBlogPosts
Eb Gargano says
Haha – very true, Debbie. I routinely ignore pasta guidelines as I prefer my pasta properly al dente and I generally also ignore lentil guidelines for the same reason as buckwheat – I usually end up with mush. But when trying something new, there’s not much else to go on!! I’m very glad I persevered, though as now I think buckwheat is lovely. Hope you enjoy it too! Would love to know how you find it 🙂 Eb x
Corina says
I actually found a bag of buckwheat in my cupboards when I was clearing them out recently. It was about 5 years old and I must have bought it for a particular recipe but then never used it again – maybe I followed the pack instructions and that put me off! I honestly don’t remember what I did with it but I might give it another chance now!
Eb Gargano says
Ooh do give it another chance! Hope you like it 🙂 (Though, I’m thinking it might be worth investing in another packet!?! Can’t imagine 5 year old anything is all that nice!) Eb x
Kirsty Hijacked By Twins says
I do like buckwheat and definitely agree that you need to forget instructions on how to cook and just cook to taste. Great post with lots of info. Thank you for sharing with #CookBlogShare x
Angela / Only Crumbs Remain says
What an interesting post Eb, having never used buckweat I had no appreciation that it wasn’t a grain and was so unbeliebably healthy. Infact I had a look out for some buckwheat during my supermarket shop this morning but sadly didn’t find any, so I’ll check out the ‘health food’ shops in our local town later in the week. And thank you for the heads up about the cooking time – I wonder what on earth they were aiming for with a 30 minute cook if it was already like mush after 20!
Angela x
Eb Gargano says
I have to admit, Angela, I was only very vaguely aware of buckwheat before I started researching the Sirtfood Diet. I am particularly impressed by the fact it is so nutritious and so low calorie – yet it really does fill you up nicely. Sorry to hear you didn’t find any in the supermarket – hope your trip to the health food shop is more fruitful! Would love to know what you think if you try it! Eb x
Petra says
This reminds me I haven’t had buckwheat in a long time! It’s so good for you. I love having mine instead of rice. #brilliantblogposts
Eb Gargano says
Thanks Petra, buckwheat’s lovely isn’t it? I love how nutritious it is. And and a great swap for pasta/rice/couscous etc. Eb x
Kate - gluten free alchemist says
Great post Eb. Really helpful! I use lots of buckwheat flour and sometimes the noodles, but I haven’t tried the groats…. will have to give them a go! x
Katie Kemp says
Hi Eb,
First time ever cooking buckwheat tonight, Thanks so much for the advice on over-cooking, I would have done what the packet says and cook for 20 minutes.
Katie Kemp
Eb Gargano says
Yay! So pleased you found this helpful – buckwheat is delicious… so long as you ignore the terrible packet instructions!! 😀 Eb
Lola says
Hi guys,
U can also just soak it over the night
Half cup of the buckwheat and half cup of water, yogurt or milk..
In the morning ready breakfast.. ??
Eb Gargano says
Oooh – great tip. Thanks Lola! Eb 🙂
Cat | Curly's Cooking says
I don’t think I’ve ever tried buckwheat let alone cooked it. I always reach for couscous or something else. I will have to give it a go now I know how to cook it 🙂 Thanks for linking to #CookBlogShare.
Eb Gargano says
I think you are not alone there, Cat – lots of people have never tried it… or been put off by bad advice on the packaging! Let me know what you think if you try it 😀 Eb x
Neal Fisher says
I got my first taste of groats a few weeks ago. I have been making them in the microwave for my breakfast. It takes some experimenting but 8 to 10 minutes on half power is how I have been preparing mine. 1/2 cup of Buckwheat with 3/4 cup of water add 2 tablespoons of butter and Splenda.
Eb Gargano says
Oooh – thanks for the microwave tips Neal! Eb 🙂
Jan says
If you haven’t already, try Stevia instead of Splenda. Better for you. Bon appetite!
Linda Roland says
question?? Has anyone made buckwheat groats in a rice cooker? I’ve got a great recipe for risotto for my rice cooker but I wasn’t sure of the settings.
Eb Gargano says
Oooh sorry no, I don’t own a rice cooker so I have no idea if you can make buckwheat with one. Eb 🙂
Ann G Sherwood says
This worked so well, thank you! I’m glad I didn’t try all of the ones that said to cook it like rice:)
Eb Gargano says
Yay! I am so happy to hear that. Oh yes, I know what you mean – there are some terrible recipes for buckwheat out there! I thought I didn’t like buckwheat until I learnt to cook it right. Eb 🙂
Blue says
Hi Eb!
Thanks for sharing your experience with buckwheat groats. I love ‘em too! Believe it or not, but I eat my groats UNCOOKED! They might not have the same nutritional value as when they’re cooked, but I love their crunchy-crunchiness! They’re awesome with yogurt, cottage cheese, cooked oats…well, really, anywhere! After reading your recipe ideas, I’m going to cook my groats next—with a sprinkle of raw groats on top for the crunch.
Cheers,
Blue
(he/him/his)
Eb Gargano says
Oooh – I’ve never tried raw groats. Thanks for the tip! Eb 🙂