How to eat buckwheat groats

When it comes to shopping the bulk aisle, there are some bins filled with grains that are likely within the average person’s comfort zone (quinoa, oats, etc.), and then there are other bins filled with unidentifiable, unpronounceable, this-name-is-not-ringing-a-single-bell grains. Buckwheat groats, for most, probably fall into the latter classification of bin. I’m here to encourage you that this grain is not scary or daunting by any means (even though “groat” may be one of the most unappetizing, off putting words that I’ve heard in a while). There are plenty of simple, easy ways to put these little pellets to good use, and it’s time you stopped avoiding eye contact with them in the bulk bin section.

First of all, let’s go over what these actually are. If “buckwheat” sounds oddly familiar to you, you’re probably thinking of the flour, which is used in soba noodles and is also commonly utilized in crepes and gluten-free baking. Buckwheat flour is the ground up seed hulls of the buckwheat plant. In contrast, groats are the hearty hulled seed of the buckwheat plant. However, don’t let its name fool you—buckwheat actually isn’t related to wheat at all (I know, everything is a lie). In fact, it’s the fruit of a leafy plant, and it possesses a lot of similar characteristics to common cereal grains. Buckwheat is packed with vitamins, antioxidants, and plant protein, and has even been proven to lower cholesterol and the risk of heart disease. Are you convinced that you need these little morsels of good health in your diet? You should be.

When it comes to cooking with groats, there are two natural directions to take them. The first is cooking the grain like you would oats. We’re talking a 2:1 liquid to grain ratio, and either simmering them until all of the liquid is absorbed or draining them when your groats have reached your preferred level of doneness. The longer they cook and the more liquid they absorb, the softer they’ll be. Water works just fine, but you can also use broth or milk, depending on what you’re making. You can add your favorite mix-ins and eat it like a bowl of porridge (sweet or savory), or you can stir your buckwheat groats into salads (don’t let them get too soft for this application) or soups for a hearty, fibrous kick. In this clever recipe for Umami Broth with Buckwheat and Vegetables, the groats are added to a flavor-packed, simmering broth for an easy, one-pot soup.

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If cooking them like a grain isn’t your thing, buckwheat groats also make for a wholesome, crunchy topper. Simply toast them like you would your favorite nut (in a skillet over medium heat, on a baking sheet in the oven, or in the toaster oven) and wait until they darken in color and become irresistibly fragrant. From here, you can sprinkle these on top of salads, soups, hot cereals, and pasta for a nutty, seedy burst of flavor and an added crunch. They also make for a great mix-in to your next batch of homemade granola. You can even toss them (uncooked) into ground meat or black beans next time you’re making homemade burgers or meatloaf to add an unexpected burst of wholesome fiber. See? Taking off the blinders in the bulk aisle can be fun and rewarding—you just need to take that leap of faith and tell your trusted quinoa that you’re off to new and exciting things.

Buckwheat is a healthy, gluten-free seed with a nutty, toasty flavor and soft texture. It is not as popular as oats and wheat and often under-appreciated, but it’s so easy to prepare and inexpensive. Its name “buckwheat” is a little confusing and included in the list of grains, but it is not related to wheat and it is not a grain. It’s just as simple to prepare as White Rice. Learn How to Cook Buckwheat Kasha perfectly every time!

How to eat buckwheat groats

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I was not a buckwheat eater for all my childhood and youth years. About 2 years ago I somehow made myself try it and over these years it became one of my favorite easy meals to enjoy.

Buckwheat kasha is very versatile and can be eaten as a porridge for breakfast to replace those colorful breakfast cereals or as savory dish for lunch or dinner. It is great served with Pork Meatballs, Chicken Drumsticks or Tenderloins with a side of asparagus or Lettuce Radish Salad. In under an hour, you can prepare a wonderful and satisfying meal.

How to eat buckwheat groats

What is Buckwheat?

Buckwheat is a healthy, gluten-free seed with a nutty, toasty flavor and soft texture. Often times its name “buckwheat” is a little confusing and included in the list of grains, but it is not related to wheat and it is not a grain. It’s just as simple to prepare as White Rice, but considered as one of the healthiest meals. If you are trying to avoid gluten and eat gluten free, buckwheat is perfect for you!

How to eat buckwheat groats

Where Can I Purchase Buckwheat?

We love this buckwheat sold at the Russian, European or Asian markets. It usually comes pre-toasted and is golden brown color. If the buckwheat you purchased is not toasted, toasting buckwheat is pretty simple.

You can quickly toast it on a dry skillet over medium heat for 4-5 minutes until golden brown. Then remove from heat and proceed with the recipe.

As much as I am trying to stick to organic products, this is probably the only time I would not purchase organic product. Organic buckwheat comes with different texture than what we are used to, therefore, this recipe just might not work with it well.

I always make sure to have buckwheat in my pantry and never run low. It’s one of the easiest meals to prepare, especially when I’m in a hurry or running out of dinner ideas.

Ingredients for Cooked Buckwheat:

You will need only 4 ingredients to cook buckwheat kasha. Usually water is not really considered as an ingredient, but in this case we do consider it as one as it’s the only liquid kind. Adding a bit of unsalted butter will give cooked buckwheat some extra flavor so it does not taste dry and does not stick. Also, a bit of fine salt to make it extra tasty.

How to eat buckwheat groats

How to Cook Buckwheat?

  1. Place 1 cup toasted buckwheat groats into a fine-mesh strainer and rinse under cool running water until the water runs clear. Drain it well.
  2. In a small saucepan (covered with lid), bring 1 1/2 cups cold water, 2 tablespoons unsalted butter and 1/2 teaspoon fine salt to a boil over high heat.
  3. Stir in the buckwheat into boiled water and cover saucepan with lid. Bring back to a gentle simmer and reduce the heat to low. Cook until the water is absorbed, 13-15 minutes. (Just like rice, you should hear hissing while it’s cooking and it will get quiet once done). Nonstick saucepans will take 2-3 minutes longer to cook buckwheat.
  4. Remove from heat and let the buckwheat rest covered for 10 minutes. Fluff with a fork and serve. This serving will make about 3 cups of cooked buckwheat. Add more butter if desired, but avoid stirring too much to prevent from mushing cooked buckwheat.
  5. Enjoy fresh or refrigerate once cooled. Avoid leaving at room temperature for prolonged hours.

How to eat buckwheat groats

Why Buckwheat is Good for You?

Buckwheat is superfood! It is healthy, low carb, gluten free and is a great source of potassium, fiber, iron, protein and vitamin B6. It is also really good for your immune system as it is a good source of magnesium, copper, zinc and manganese.

Because it does not contain gluten, for people with celiac disease or gluten intolerance, buckwheat is an excellent dietary alternative.

How to eat buckwheat groats

How to Avoid Mushy Buckwheat?

Try your best to purchase buckwheat from an Eastern European market or here (same one). The texture of the buckwheat from these sources is denser and prevents it from overcooking avoiding the mushy results.

Follow the recipe for water ratio and cooking time. More water or prolonged cooking time will both lead to mushy buckwheat. However, mushy buckwheat is not all bad and is delicious either way. Many of my family members actually prefer it mushy and mushy is easier for toddlers to bite and chew.

How to eat buckwheat groats

How to Reheat Cooked Buckwheat?

The easiest way to reheat cooked buckwheat is using microwave. Cover with plastic food wrap or there is a possibility buckwheat will pop all over the interior of the microwave.

How to eat buckwheat groats

Buckwheat can also be reheated in a nonstick skillet over low heat with a bit of butter or no butter. Cover with lid to ensure even and faster heating. It will take few minutes.

How to eat buckwheat groats

By Ann Fulton

Despite what its name suggests, buckwheat is not related to wheat. (And though it seems counter-intutitive, it’s gluten-free.) Not a grass like regular wheat, buckwheat is more closely related to rhubarb.

Buckwheat is a nutritional powerhouse that is a central component of Eastern European cuisine. Those who have used buckwheat flour probably recall a certain bitterness. Buckwheat groats are the hulled seeds of the buckwheat plant, and their taste is quite mild. In contrast, the flour is ground from the seed hulls. Buckwheat groats look and taste a lot like steel cut oats, but the softer seeds can be enjoyed raw. When roasted, they take on a delightful, more intense flavor.

Typically, I use groats in their raw form for a breakfast recipe (that I will soon share) similar to overnight oats. Groats can be cooked like rice for salads and side dishes or–if you’re feeling industrious–ground into fresh flour. I like buckwheat groats as an option to steel cut oats or millet breakfast porridge. For extra texture and crunch, raw or roasted groats can be sprinkled over anything from salads to chili to your regular stovetop oatmeal or cold cereal.

With a cook time of 8-10 minutes, groats are perfect served pilaf-style as a quick-and-easy side dish at dinner. Because they contain all the essential amino acids, these grain-like seeds are considered a complete protein. Groats are also high in iron, zinc and selenium.

Try this for several healthy and hearty prep-ahead breakfasts: Cook 1 cup of buckwheat groats in 2 cups of simmering water for 10-12 minutes (covered) or until the water is absorbed. Fluff with a fork and transfer the cooked groats into four separate bowls. To each bowl add 1/4 teaspoon vanilla, 1/8 teaspoon cinnamon, and a pinch of salt. Cover and refrigerate. In the morning, uncover one bowl and add 1/4 cup almond milk (or milk of choice) and gently heat (you may use the microwave or transfer to a pot and heat on the stovetop). Add another glug of milk to reach desired consistency, fresh or dried fruit and nuts of choice, a drizzle of maple syrup and enjoy!

How to eat buckwheat groats

How to eat buckwheat groats

This is an example of what you might find at the store. Bob’s Red Mill and Shiloh Farms are two brands I have used that do not need to be rinsed.

How to eat buckwheat groats

The nutritional profile, as shown on a package from Bob’s Red Mill.

If you are wondering how to eat buckwheat, read on!

How to eat buckwheat groats

Quinoa, goji berries, flaxseed. What do they have in common? They are the buzzwords circulating in the foodie media/blogosphere, all claiming to be a “miracle food”.

Like many others I get weary and suspicious when the next “cure for all ills” emerges, being of the opinion that variety is key in any diet. That said, I believe buckwheat is something special, and that will soon flood first the health stores then the supermarkets and then pantries everywhere.

As we stand now buckwheat is still fairly unknown outside of Russia, where it’s been a staple for centuries, and a big part of my diet growing up.

Variety of Buckwheat

The most common use of buckwheat in North America is in the flour form. It’s gaining popularity for it’s unique earthy taste and the fact that despite the name it is not related to wheat or any other grain and is gluten-free.

People want to incorporate more buckwheat into their diets for its health benefits-high amount of protein, fibre, potassium and over 80 minerals! However, I am not going to go into details as I am not a nutritionist but merely a buckwheat lover. You can research it yourself if you are interested!

How to use it in cooking

One of the greatest qualities of buckwheat is its versatility. The groats could be ground up and made into pancakes, waffles , cakes, or even bread! You could enjoy a bowlful of morning “kasha” (Russian for porridge) with a bit of milk.

For lunch toss it with some fresh veggies in a salad or sit down to a plate of savoury buckwheat with caramelised onions and sautéed mushrooms for dinner.

Reheat the leftovers in the morning, top it up with an egg and voila a new breakfast dish is born! The only two things you need to know are what type of buckwheat is suitable for these recipes and how to cook it.

Roasted buckwheat groats

When I first moved to North America 15 years ago the only place I could find buckwheat was a health food store but although I could recognise the familiar triangular shape of the groats, the colour was anaemic grey instead of rich brown I was used to.

I learned that buckwheat sold in Russia is pre-roasted, and it is this process that prevents the groats from turning into a mushy mess during cooking as well as provides that lusciously nutty flavour I’ve come to expect.

It seems that many stores have the pre-roasted variety of buckwheat groats, however, the best buckwheat comes from Russian stores so if you have one nearby check it out. It’s worth it!

How to eat buckwheat groatsBuckwheat recipes

What I would like to share with you is the basic method of cooking buckwheat and one simple recipe which happens to be my family’s favourite way of eating it. Have I mentioned that my kids are crazy about buckwheat?

Buckwheat with Caramelised Onions and Cremini Mushrooms

How to eat buckwheat groats


  • Buckwheat-2 cups
  • Water-4 cups
  • Salt- a pinch
  • Cremini/Chestnut Mushrooms-8-10
  • Red Onions-1 large
  • Pepper- to taste
  • Egg-1 (per person)
  • Butter- 2 tbsp.


  1. Rinse your buckwheat and dry fry it in a non-stick frying pan (i.e. in a dry pan, without oil) over medium heat for a 2-3 minutes. Transfer the buckwheat to a pot, add water and salt and cook for 15 minutes until the groats are soft and the water is evaporated.
  2. Take it off the heat, cover the pot with a lid and let it stand for additional 10-15 minutes. Alternatively, you can cook buckwheat in your rice cooker, just follow the instructions for grain to water ratio for your particular rice cooker.
  3. While waiting for your buckwheat dice your onions and mushrooms. Feel free to slice them if you prefer a chunkier look. I am still in the stage of “hiding” the healthy things from my kids so I usually dice.
  4. Put a large frying pan on high-medium heat and when it’s hot add butter, onions and a pinch of salt.
  5. Salt will draw moisture out of the onions which will help with caramelising process.
  6. Fry them slowly, stirring once in a while and not letting them burn. Once your onions look wilted and darker in colour, add mushrooms and sauté them for 5 minutes adding salt and pepper to taste.
  7. Now add your buckwheat and mix everything together, cook for 2 more minutes to bring all the ingredients to the same temperature and allow for the flavours to blend, taste to make sure it has enough seasoning.

This meal could be enjoyed as a main course or as a side dish to any type of meat or fish. What you see here is leftovers that were served a couple of days later for breakfast.

Fry your eggs in a frying pan and top each portion with an egg. By all accounts-Breakfast of Champions.

How to eat buckwheat groats

Note: I use water to cook buckwheat when I want it to be versatile-sweet or savoury.

If you are preparing buckwheat for dinner in a savoury dish I would suggest using broth instead of water- a quick and simple way to infuse your dish with much flavour.

How to eat buckwheat groats

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?

How to eat buckwheat groats

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.

How to eat buckwheat groats

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.

How to eat buckwheat groats

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.

How to eat buckwheat groats

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.

How to eat buckwheat groats

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.

How to eat buckwheat groats

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!).

How to eat buckwheat groats

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.

How to eat buckwheat groats

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.

How to eat buckwheat groats

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.

How to eat buckwheat groats

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.

How to eat buckwheat groats

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.

How to eat buckwheat groats

Buckwheat is one of the gluten free grains that many people are unfamiliar with. However, it happens to be one of the most nutritious, and it’s SO versatile! Because of this, I want to introduce you to this super pseudo grain and how to cook with buckwheat!

How to eat buckwheat groats

Hello friends! Hope you’re busy enjoying this end of year holiday season. I wanted to pop in here for one last gluten free super grains post! Keep this health nugget of information in your back packet. It’s perfect for when you’re meal prepping or needing a reset after the holidays. Mmm k?

That being said, buckwheat (kasha) does make for one tasty and cozy hot breakfast during the winter. I’ll talk more about that and Kasha (toasted buckwheat below).

Gluten Free Grains Series

This is the fourth post in our gluten free supergrains series. We’re going to talk about buckwheat today, but if you haven’t seen the other posts in the series yet, here they are:

Earlier this month, I shared my recipe for Maple Buckwheat Homemade Granola. You guys, it’s becoming one of my all-time favorite healthy granola recipes! It’s hearty without being heavy, easy to digest, full of nutritional benefits, and it’s downright delicious dry, as well as with nut milk on top. SO good!

What is Buckwheat?

How to eat buckwheat groats

Like quinoa, buckwheat is a gluten free pseudo grain, and many people also consider it to be a superfood. Pseudo grains are foods that visibly look like grains but biologically, they are completely different from grains. You see, whole grains like wheat are a grass plant, and buckwheat (despite its name) is not wheat at all.

Actually, it is a fruit seed, somewhat similar to rhubarb. It’s a domesticated plant, and it’s grown almost exclusively in Asia.

Buckwheat is typically processed to make buckwheat tea, groats, flour, and noodles.

Have you ever heard of kasha? It’s a type of cereal or porridge made from buckwheat groats. First, the groats are roasted, then soaked, and finally slowly simmered until they’re soft. Roasting the groats brings out strong, nutty flavors.

So, to summarize, buckwheat groats are raw, but kasha is not raw.

Buckwheat Nutrition

As I mentioned earlier, because of its healthy and nutritional benefits, many people consider buckwheat to be a superfood. Check out these benefits!

  • Rich in flavonoids– These little wonders protect against disease by boosting the power of Vitamin C. They act as antioxidants.
  • Great source of fiber and resistant starch (gut health)
  • Contains Vitamins B and E, plus Manganese
  • Helps the body balance cholesterol– Even better, it is known to lower cholesterol, which is great for overall heart health.
  • Protein-rich– Although there isn’t a lot of protein in buckwheat, what is there is high-quality.

How to cook buckwheat (video!)

Cooking gluten free grains like this one require boiling the raw grains in a pot on a stove top. Or, you can cook them in a slow cooker or pressure cooker (Instant Pot). Here are the basic steps:

Stovetop Directions

How to eat buckwheat groats

Ratio of 1:1.5 – This means for every one cup of buckwheat groats, you will need 1 and 1/2 cups of water.

  1. Place the water in a saucepan over high heat and bring it to a boil.
  2. Next, add the buckwheat groats and a small pinch of kosher or sea salt.
  3. Bring the contents to a boil again, then cover the pot and reduce the heat to medium-low. Simmer for 10 to 15 minutes, or until tender. You may want to check for doneness after about 8 minutes. If they are soft enough for your liking, they are ready. After the groats are cooked, if there is any excess water, you can drain it off.

Instant Pot Directions

Ratio of 1:1.75 – For one cup of buckwheat, cook it in 1 and 3/4 cups of water.

For a warm cereal (porridge), substitute the same amount of your favourite milk or non-dairy milk for the water.

  1. Place water/milk and groats into the Instant Pot. Manually set to cook at HIGH pressure for a cook time of 5 minutes.
  2. After 5 minutes, allow 8-10 minutes of natural release before using quick-release to finish releasing the pressure. Drain off any excess water.

Slow Cooker Directions

Ratio of 1:2 – For one cup of buckwheat, cook it in 2 cups of water.

This is by far the slowest method for cooking, but it’s completely hands off. So, it’s a set it and forget it recipe!

  1. Place groats and water into a slow cooker.
  2. Cook on high for 2 hours (or until groats are soft) or low for 4 hours. Drain off any excess water.


Made with buckwheat groats, almond milk, cinnamon, honey, and fresh berries, this overnight raw buckwheat porridge is a simple, yet delicious, make-ahead breakfast!

Overnight raw buckwheat porridge might sound like a mouthful, but it is a lot less complicated than it may seem. Similar to overnight oats, raw buckwheat porridge is made by soaking buckwheat groats overnight and then blending them with the flavours and seasonings of your choice to make a delicious, rich and creamy on-the-go breakfast.

How to eat buckwheat groats

What is Buckwheat?

Although technically a seed, buckwheat is a naturally gluten-free grain that has become increasingly popular in recent years. It can be made into flour to be used in baking and can also be used in its seed format known as groats. Similar in concept to oats or rice, buckwheat groats can be boiled and cooked into porridges, stews, side dishes, and salads.

Can You Eat Raw Buckwheat?

Buckwheat groats can be eaten raw, however, as with most grains, they are best soaked, sprouted, or fermented for optimal digestion. If consumed raw, like in this buckwheat breakfast porridge, they need to be well soaked, rinsed, and strained before consumption.

How to eat buckwheat groats

In order to make this buckwheat breakfast porridge, it is best to soak the groats overnight to help ensure they are soft and easier to blend into a porridge, as limited soaking time might create a grittier porridge. For this recipe, I’ve paired them with cinnamon, honey and vanilla to give the porridge a subtly sweet flavour, and topped it with fresh berries, muesli, and shredded coconut, however, you can use any toppings of your choice. This recipe makes two servings, but you could also make a double batch for an easy meal prep idea so your breakfasts will be ready for the week.

More Healthy Buckwheat Recipes:

  • Pea & Pesto Buckwheat Pasta
  • Buckwheat Pumpkin Pancakes
  • Chocolate Zucchini Bread

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How to eat buckwheat groats

Overnight Raw Buckwheat Porridge

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2 servings 1 x
  • Category: Breakfast
  • Method: By Hand
  • Diet: Vegetarian


This overnight raw buckwheat porridge stores very well in jars in the fridge for quick and easy grab-and-go breakfasts. Top with berries, nuts, seeds, and granola of your choice for an endless variety of flavours.


  • 1 cup buckwheat groats, raw, soaked overnight
  • 1 teaspoon ground cinnamon
  • 4 teaspoons honey
  • 1 teaspoon vanilla extract
  • 1/2 cup almond milk
  • 1/8 teaspoon sea salt

Optional Toppings:

  • Berries
  • Pomegranates
  • Shredded Coconut
  • Granola
  • Yogurt


  1. Soak the buckwheat groats in water overnight or for at least 2 hours. Once soaked, drain and rinse them well.
  2. Place the soaked buckwheat groats into a food processor or blender and blitz a few times to help break them down.
  3. Add cinnamon, honey, vanilla, salt and almond milk to a blender and process the mixture until a creamy and smooth consistency forms.
  4. Divide porridge into 2 jars or bowls and cover will toppings of your choice.
  5. Enjoy!


  • Serving Size: 1 serving
  • Calories: 336 calories
  • Sugar: 12
  • Fat: 3 grams
  • Carbohydrates: 75 grams
  • Fiber: 9 grams
  • Protein: 10 grams

Keywords: buckwheat groats, overnight, soaked

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Learn how to cook buckwheat with our expert tips and step-by-step method. Then, try our recipe ideas, including fresh salads, porridge and pancakes.

What is buckwheat?

Despite its name, buckwheat is actually a seed, rather than a grain (like wheat). Surprisingly, it’s related to rhubarb, not other grasses such as wheat, grass or maize. It’s also known as a ‘pseudocereal’ for this reason. As it’s wheat-free, it’s used most commonly as a gluten-free alternative in baking, or as a grain.

Where can I find buckwheat?

You’ll see buckwheat in supermarkets alongside grains like spelt and barley, or in health food stores. It usually comes dried as a ‘grain’, but you can also buy it milled as a flour, and it has a relatively long shelf life. There are also noodles and pastas made from buckwheat, which are a suitable alternative for coeliacs – though do check the label.

What does buckwheat taste like?

It has a nutty, slightly bitter flavour, similar to wholewheat flour or rye. Because of its strong flavour, a lot of recipes call for both buckwheat and wheat flours for better flavour and texture. Buckwheat grains add nuttiness to salads and a chewy texture to veggie burgers or stews. It’s also a source of protein and magnesium.

How do I cook buckwheat?

Buckwheat flour is most commonly used to make pancakes such as French galettes, with savoury fillings such has ham, cheese or egg. The sides are folded over rather than rolled like crêpes.

Buckwheat ‘grains’ or seeds, are also known as ‘groats’ and can be simmered until tender. It’s common practice to wash the grains well before use, but when soaked and then baked, they add crunch to granolas and salads. When soaked and blended before simmering, the buckwheat breaks down into a porridge.

How to cook buckwheat

  1. Rinse well through a sieve until the water runs clear.
  2. Toast in a dry frying pan for 2-3 mins until nutty and fragrant (this adds a roasted flavour to the buckwheat, but you don’t have to toast it).
  3. Simmer in boiling water for 5-10 mins until the grains are tender but still have a little bite.
  4. Drain well.

5 ways to try buckwheat

1. Buckwheat with charred baby aubergines

How to eat buckwheat groats

Try serving up a sensational warm salad filled with tender, nutty grains and satisfying summer veg. Our buckwheat with charred baby aubergines makes a satisfying veggie family lunch. With crunchy toasted walnuts and creamy goat’s cheese, this healthy dish is full of colour and texture.

2. Poppy seed buckwheat porridge

How to eat buckwheat groats

Serve up a warming breakfast bowl of thick poppy seed and buckwheat porridge. Buckwheat adds a lovely nutty flavour to your morning pick-me-up. Top with a fruity blueberry compote.

3. Buckwheat & spelt chrain blinis

How to eat buckwheat groats

For your next party, serve up a tray of buckwheat & spelt chrain blinis topped with soured cream and smoked trout. These tasty savoury pancakes require a little more effort, but we guarantee they’ll be snapped up in no time.

4. Salad-stuffed blackened peppers

How to eat buckwheat groats

Make a colourful salad to use in our stuffed blackened peppers, a great vegetarian option for barbecue season. Blackening the skins gives them a deliciously smoky flavour. To get ahead, make the salad the day before you need to serve.

5. Goat’s curd & spring greens salad with popped buckwheat

How to eat buckwheat groats

Add some colour and texture to your plate with ‘popped’ or fried buckwheat – it adds irresistible crunch to dishes like our goat’s curd & spring greens salad. Make the most of seasonal veg and present an eye-catching starter for your next dinner party.

Found this useful? Read more expert cookery advice.

What’s your favourite way to serve buckwheat? Leave a comment below.

Buying, Cooking, and Recipes

How to eat buckwheat groats

The Spruce Eats / Lindsay Kreighbaum

Buckwheat groats, the seeds of a flowering plant, frequently appear in recipes for a raw food diet, and in products such as buckwheat flour, soba noodles, and kasha, or roasted groats. Buckwheat comes from the Fagopyrum esculentum plant, which is related to rhubarb and sorrel. In Asia, buckwheat comes from the related Fagopyrum tataricum plant.

Buckwheat has been cultivated for more than 8,000 years and is sometimes called an ancient grain. It was a common crop worldwide until nitrogen fertilizer was introduced in the 20th century, which increased the production of corn and wheat. As a result, these crops were planted in fields formerly used for buckwheat, and the production of buckwheat fell dramatically, although it still figures prominently in Eastern European cuisines.

What Is Buckwheat?

The name buckwheat causes some confusion; this gluten-free seed is unrelated to wheat, although it can be used in place of wheat grains such as bulgur, wheat berries, spelt, and freekeh, using the same cooking method. Although it does cost more, buckwheat is still a comparatively inexpensive source of high-quality protein. The triangular kernels are considered a “pseudocereal,” the category name for seeds from non-grass plants commonly consumed in the same way as grains. Amaranth and quinoa are also pseudocereals.

Because it has no relation to wheat, buckwheat is gluten-free. Gluten is a protein found in wheat and some other cereals, but it is not found in seeds of flowering plants. While buckwheat lacks gluten, there can be cross-contamination if it’s processed and packaged in a facility that also processes wheat. Some people are allergic to buckwheat as well.

How to Cook Buckwheat

Rinse buckwheat, then cook it in a 1:2 ratio of water. Bring the water to a boil, add the buckwheat groats and some salt, let it come to a boil again and then cover the pot, reduce the heat to a simmer, and cook it for about 15 minutes or until it becomes tender.

Buckwheat groats can be ground into flour for use in noodles, crepes, pancakes, and many gluten-free products; it is the primary ingredient in Japanese soba noodles, but many brands include some wheat flour as well, so packaged soba noodles may not be gluten-free. For those on a raw food diet, raw buckwheat groats add texture and nutrition to granola, cookies, cakes, crackers, and other bread-like products. They can also be sprouted for use on sandwiches and in salads. Anyone can add a satisfyingly nutty crunch to any dish, from yogurt to soup to salads, with a sprinkle of raw buckwheat groats. Buckwheat, which becomes gelatinous in liquid, also makes a good binding agent for baking.

How to eat buckwheat groats

How to eat buckwheat groats

How to eat buckwheat groats

How to eat buckwheat groats

How to eat buckwheat groats

What Does It Taste Like?

With a stronger flavor than common grains such as wheat, oats, and rice, buckwheat may seem a little bitter in comparison. The naturally toasty, nutty flavor becomes more intense with roasting.

Buckwheat Recipes

Many recipes temper the intensity of buckwheat with portions of like ingredients, such as wheat flour in buckwheat pancakes, but others highlight the earthy flavor of the crunchy kernels.

  • Buckwheat Pancakes
  • Cold Soba Noodle Salad
  • Jewish Kasha Varnishkes

Where to Buy Buckwheat

Most grocery stores stock packages of buckwheat groats; check the baking and cereal aisles or look near the rice and beans. Buckwheat flour should be on the baking aisle or possibly stocked with the international products. Some natural food stores sell buckwheat groats in the bulk bins. Look for kasha, pre-toasted buckwheat groats, near the breakfast oats. You can also find varied buckwheat products from raw groats to packaged crackers online.


Store dried buckwheat groats as you would any grain, in an airtight container protected from light, heat, and moisture. It does not have a particularly long shelf life, however. The Whole Grains Council recommends using buckwheat groats within two months. Buckwheat flour should also be stored in an airtight container, and it should be used right away, or within a month. Keeping it in the freezer doubles its shelf life.

How to eat buckwheat groats

Raw Buckwheat vs. Kasha

Toasted buckwheat is used to make traditional dishes in several different cultures. Generally, toasted buckwheat is referred to as kasha in the United States. If you are looking for raw buckwheat groats, you’ll avoid kasha. You can always tell by the color and the aroma. Kasha is a much darker reddish-brown color and has a strong nutty, toasted scent to it. Raw buckwheat groats are light brown or green and don’t have much of an aroma at all. You can sprout them or use them in a variety of raw food recipes.

Last Modified: Nov 19, 2021 by Faith VanderMolen

How to eat buckwheat groats

There’s nothing like experiencing a Chinese hospital as a foreigner.

Last Monday I did just that.

After a delicious breakfast I rushed out the door to ride my bike to my language class. In my apartment complex I rode by my sweet friend who works at a nearby grocery store. In a spur of the moment decision I decided I wanted to stop and try talking with her in Chinese. Somehow I squeezed my front break too hard, which lifted my back tire up off of the ground and caused me to fall into a metal railing. I scraped my shin on my bike petals and tried to stop my fall with my hands. It happened so quickly that my adrenaline was pumping and I was in shock. My sweet friend and a nearby old man came over to help me and asked repeatedly if I was okay and if I wanted to see a doctor. I convinced them I was okay (which I truly thought I was), but when they left I could feel the pain building in my shin and left arm. I figured I was okay and could still go to class, but decided to call Brett anyway and he quickly came down to check on me.

As I relayed to him what happened, my arm started to ache more and more and soon enough I was almost positive it was broken. It hurt to move even the slightest bit and I couldn’t find a position that felt good. Brett called my language teacher and asked her if she could go with us to the hospital to help translate. She quickly agreed and soon enough my arm was propped up in a scarf and we were catching a taxi to the hospital.

When we first arrived at the hospital I felt like I was at a train station. Tons of people were sitting on the outside front steps and just inside the doors people were lined up outside a barred window, which we later learned was the pharmacy. Many more people were sitting in chairs waiting for their turn to be seen or keeping family and friends company. My teacher had me sit down while her and Brett went and paid for my appointment (which is how the hospitals in China work. pay first, then be seen) and I had some time to soak in the sights while I waited. One of the first images I remember was tiny baby with an needle stuck in her head and the tubes tapped to her short, fuzzy hair to keep them from moving. People were smoking and spitting in trashcans and if there wasn’t a trashcan nearby, they would drop their spit down the side of their chair.

Oh, sanitation. Where art thou?!

Soon enough I was in line to get an X-ray. By this time my arm only felt okay when it was at a 90 degree angle against my stomach. Any other movement would send a sharp pain through my elbow and upper forearm. When my turn came for my X-ray, I entered a large, bare room and sat down in a chair besides an X-ray table. Then, before I could protest in my limited Chinese, the X-ray doctor yanked my arm away from my body and straightened it down on the table. I yelled out of pain and couldn’t hold back the tears. I kept my arm as still as I could so that the doctor could get the X-ray. Then, to my disappointment, the doctor showed me with his own arm how he wanted me to place my arm for a second X-ray. I don’t know how to describe it, but it felt as if my arm/elbow was locked in place. I couldn’t straighten my arm or twist it so that my forearm was facing upwards, but that’s exactly what he wanted me to do. So, with the help of my friend and Brett, and with tears dripping down my face, I awkwardly laid sideways on the table and managed to get my forearm facing upwards. Eventually, my horrible X-ray experience was over and my blonde hair and puffy red eyes made quite the scene exiting the X-ray room.

It took a while for the pain to subside, so we waited outside until my X-ray was ready for pick-up. We saw a lot of painful, grotesque sights while we sat outside. Numerous people were rolled by on gurneys with pins in their legs or covered in thick blankets. Lots of long-term patients were walking around with their IVs and one man hobbled by with a knee that was 5x the size it should be. When we received my X-ray and were walking it up to a doctor for a diagnosis, we walked by rooms that were so crowded with gurneys and patients that the narrow hallways were lined with overflow gurneys, some of which had two people resting on them. It was quite an experience.

How to eat buckwheat groats

Now, to make a long story short, the X-ray came back negative so the doctor said I should get a CT scan. After a long wait, another painful x-ray experience, and 7 hours total at the hospital, I left with no diagnosis and an arm that was in more pain than when I first arrived.

As the days following my hospital experience went on, my arm gained slightly more movement, but my elbow was still swollen, I couldn’t hold anything, and I still couldn’t fully straighten or bend my arm. We ended up finding out that an American who was a nurse in America for a number of years lived close by and he willingly came and took a look at my arm. What we think happened is that my radius became dislocated at my elbow and that the X-ray doctor snapped it back into place when he yanked my arm away from me. I have soft tissue damage, but everything should heal eventually and there shouldn’t be any long lasting damage. Praises!

I gotta admit that it’s a scary feeling to be in a lot of pain, far away from your home country, in a place where you can’t communicate clearly with others, without answers, and working with a healthcare system that is much different than America’s. I’m just so thankful to be feeling better and better as the days go on.

And there you have it. a glimpse into the workings of a Chinese hospital. I’m so thankful to have local friends who are so willing to help Brett and me without any notice. I’m also so thankful for Brett who has been doing all the dishes, prepping food, cleaning, and getting me all the things I need and can’t get myself. And while I’m super disappointed that I wasn’t able to run in my half-marathon this past Sunday, I’m very glad that nothing worse happened and that I’m already feeling improvement in my arm. Things are looking up!

On another happy note, these lil’ crunchy bites of sweetness will jazz up any sweet meal or dessert you add them to. Buckwheat groats are such amazing nuggets of goodness. They’re gluten-free, low in fat, and have 6 grams of protein per ¼ cup serving! They’re a great alternative to oatmeal and you can even eat them raw after soaking them for a few hours. But today, I’m going to show you one of my favorite ways to enjoy buckwheat groats. by caramelizing them!

These Caramelized Buckwheat Groats are super simple to make. Just soak a cup of buckwheat groats overnight, drain and rinse them the next morning, coat them in a little coconut oil and coconut sugar, and bake them until crispy. I’ve been loving them on my oatmeal, pancakes and fall desserts.

How to eat buckwheat groats

I hope you can give this recipe a try! I’d love to hear about your experience. Leave a comment or take a picture and tag #theconscientiouseater on Instagram!

This post may contain affiliate links. Read our disclosure policy here.

Sharing my go-to buckwheat recipe with tips on choosing the right kind of buckwheat groats and its benefits. This is the quickest and easiest way to cook deliciously fluffy buckwheat every time!

How to eat buckwheat groats

Buckwheat groats are healthy and delicious gluten-free superfood that you should incorporate in your diet asap! Just like plain rice, buckwheat is healthy and versatile alternative to your regular grains. It’s a very popular food in Russia, and it was one of the staples in our diet growing up.

Buckwheat is an amazing source of nutrients and minerals, like plant-based protein, fiber, magnesium, vitamin B6, iron, zinc, copper, and niacin. But don’t eat it just for its health benefits, you’ll LOVE its nutty earthy flavor with satisfying fluffy chewy texture.

I have no idea where the name “buckwheat” came from, but it has absolutely no relation to wheat. In fact, buckwheat is actually a seed and 100% gluten-free.

2 Types of Buckwheats

But before you run out to grab a bag of buckwheat, let me share a few notes on which kind of buckwheat to choose.

You’ll find 2 kinds of buckwheat: raw and toasted.

  • Raw buckwheat groats are white seeds with greenish hue. They have mild grassy flavor.
  • Toasted buckwheat groats, on other hand, aka kasha, are golden brown seeds and have deliciously nutty flavor.

Just like dry beans, raw buckwheat groats require advanced preparation prior to cooking, like soaking, toasting, etc.

How to eat buckwheat groats


In this post, I’ll show how to cook toasted buckwheat groats. Out of many different buckwheat recipes, this method is the easiest and quickest and always yields fluffiest buckwheat with a satisfying chewy texture.

First, rinse the groats under running cold water really well and drain well.

Combine buckwheat, water and salt in a medium saucepan. Bring it to a boil over medium high heat. Then cover and reduce heat to medium low and simmer until tender, about 15 minutes.

How to eat buckwheat groats

Once buckwheat is cooked, fluff it with a fork or a wooden spoon. Stir in butter and salt to taste.

The cooked plain buckwheat makes a wonderful side dish and pairs especially good with generous amount of gravy. Or if you’re like my father-in-law, you might just like it with a dash of soy sauce.

How to eat buckwheat groats

Another way to incorporate more buckwheat in your diet is to mix it with plain rice and cook as usual. Perfection!


Let’s talk about buckwheat. Part of the Polygonaceae family, buckwheat is a plant related to rhubarb and leafy green sorrel. Buckwheat is neither a grass nor a grain — meaning it’s gluten-free — but its triangle-shaped seeds (or groats, as they are called once they’re hulled), are consumed in a similar way. Buckwheat is also high in protein! Cooked buckwheat groats are right at home in porridge, grain bowls, or salads, and flour made from the groats is excellent in pancakes, brownies, muffins, and breads. (Look for buckwheat flour from Next Step Produce soon!)

The most beautiful thing about buckwheat, says Heinz Thomet of Next Step, is the blooms the plant creates: buckwheat is a massive pollinator, attracting so many bees at once that you can sit in a chair next to a blooming buckwheat field, listen to the bees hum, and smell the nectar in the air.

What I appreciate most about buckwheat is its versatility. Raw buckwheat groats have a hint of nuttiness to them, which pairs well with basically any ingredient you throw its way. If you roast the dry buckwheat groats, though, you’ll intensify those nutty notes and bring out buckwheat’s truly unique flavor.

Buckwheat groats are used a lot in Russian cooking, so that’s what influenced many of these flavor pairings. If you happen to have some good vodka at hand, know that an ice cold shot would also go quite well with any of these dishes. Bonus points if your vodka is infused with horseradish. 🙂

To cook raw buckwheat groats, follow the package directions: Cover buckwheat with water, pour off any debris that rises to the top, swirl to rinse, then drain. Bring water to a boil in a lidded pot (use a ratio of 1 part buckwheat to 1 1/2 parts water). Once it boils, add the buckwheat, cover your pot, and simmer over low heat without stirring for 20 minutes. (It took me about 25 minutes. My stove is tricksy.)

You can also make a creamy sweet or savory porridge from raw buckwheat groats!

Amy Chaplin has a lovely method for doing so in her Whole Food Cooking Every Day, which I’ve tweaked here. It makes about 4 cups; since buckwheat is pretty filling, this can translate to 4 generous servings or 8 modest servings, depending on what you top it with.

  • Soak 1 cup raw buckwheat groats in 2 cups water overnight (or for about 8 hours).
  • Drain the buckwheat and rinse well (until it’s no longer slimy).
  • Pour into a medium pot and use the back of a spoon to smash up the groats, which should very easily crush and break apart. You can also do this with your fingers, which is more fun. (Or you pulse a few times in a blender with 4 cups of water, but honestly, why dirty a blender. )
  • Add 4 cups water and a hefty pinch of salt to the crushed buckwheat and bring to a boil over high heat, whisking frequently.
  • Cover and reduce heat to low, then simmer for about 15 minutes, stirring a few times to prevent sticking, until the groats are soft and the porridge is creamy.
  • Leftover porridge keeps for up to 5 days in the fridge. You can reheat with a little extra liquid if you’d like to loosen it back to its original texture, but know that the cocoa version in particular (see below) makes an insanely delicious chilled pudding-type situation, no reheating necessary.
  • Add some ground cinnamon, cardamom, and/or ginger to the water!
  • Top with sliced pears, apples, or bananas (or fresh berries! strawberries are coming soon!). A drizzle of maple syrup, honey, or a few spoonfuls of jam would be nice, too.
  • Top with toasted nuts, seeds, or coconut flakes.
  • Add a few tablespoons cocoa powder to the liquid (pairs well with cinnamon and vanilla, plus jammy fruits and toasted nuts).
  • Add ground cardamom to the liquid, then top with a drizzle of tahini, sliced dates and bananas, and a scatter of sesame seeds.
  • Stir in any milk or nut butter of your choosing for extra creaminess.
  • Cook your buckwheat porridge in broth! Add any spices you’d like. Stir in some miso or vinegar at the end for an extra boost.
  • Top with kimchi or kraut!
  • Top with leftover roasted/braised/steamed vegetables or mushrooms!
  • Top with a fried or poached egg.
  • Crumble on some nori!
  • Herbs brighten everything: parsley, green garlic, you name it, it’d be good.
  • A grating of cheese would not be out of order.

To roast raw buckwheat groats: Spread 1 cup of raw groats on a rimmed baking sheet, then bake in a 300-degree oven for 35 to 45 minutes, until browned. Shake the pan occasionally (especially toward the end) to brown evenly.

Cook your roasted buckwheat groats!

Or don’t: Roasted buckwheat makes for a nice crunchy, nutty snack all by itself. Toss a handful on salads or add to granola for extra crunch and flavor.

But if you’re going to cook them for grain bowls, salads, pilafs, or to fry up later, I like this oven method from Darra Goldstein’s Beyond The North Wind. It results in groats that are perfectly cooked, fluffy, and tender, as opposed to cooking in a pot on the stove, which does work but is more likely to result in mushy buckwheat.

Oven-steamed roasted buckwheat groats:

  • Preheat your oven to 350 degrees and lightly grease a covered 1- to 1 1/2-quart baking dish. (If your dish doesn’t have a cover, you can use foil.)
  • Toast 1 cup of roasted buckwheat groats in a large frying pan set over medium-high heat, until the groats turn a darker shade of brown (about 5 minutes).
  • Pour the toasted groats into your baking dish. Add 1/2 teaspoon salt, then pour over 2 cups of just-boiled water. Dot with 2 tablespoons butter.
  • Cover (with a lid or with foil, tightly) and bake for 20 minutes. Remove from the oven; the water should be absorbed and the buckwheat should be fluffy!

More ways to use your buckwheat!

  • Buckwheat and mushrooms were practically made for each other: roasted, sautéed, pickled, or reconstituted-from-dried mushrooms would all be good.
  • Got leftover cooked buckwheat groats (either raw or roasted) and some leftover rice? Fry them together. You’ll have fried rice with a boost of nutty. This is also good without rice. Also good with kimchi. 🙂
  • A lovely salad: cider masala beets + soft/crumbly cheese + roasted (uncooked) buckwheat groats. It’s got salt, fat, acid, heat, and crunch.
  • Mix cooked groats with chopped kale, dried fruit, and chopped kraut. Serve as a side or top with an egg!
  • Stir a few scoopfuls of leftover cooked groats into your next batch of bread or pancakes.

Learn how to cook buckwheat, a tasty gluten-free grain. We’ll show you how to shop for and prep your buckwheat, ways to cook it, and flavoring ideas too!

But first. have you always thought buckwheat was a “wheat”? If so, join the club! Buckwheat is a seed and is not actually a true grain or related to wheat or the true grains in any way.

I adore buckwheat and the toasted version kasha (sometimes referred to as buckwheat kasha). They’re delectable little morsels that are fun to play around with.

In fact, cooked buckwheat is perhaps my most favoritest ingredient when making burritos and wraps of all kinds because the mild flavor seems to work well with all fillings.

Here’s what you’ll discover below:

  • Selecting buckwheat in the store;
  • How to clean and prep your buckwheat for cooking;
  • How to cook buckwheat;
  • Using flavors to create your own recipes;
  • Give these buckwheat recipes a try;
  • Helpful hints.

How To Select Buckwheat

How to eat buckwheat groats

Before you create your buckwheat (or kasha) recipe, it will be helpful to know the difference between them.

Untoasted buckwheat (photo on right) is a pale greenish white and has a mild taste. It’s a quick-cooking grain that’s packed with nutrition. It usually comes “hulled” and has a pretty little heart shape unlike any other grain out there.

How to eat buckwheat groats

Toasted buckwheat is known as “Kasha” (photo on left). It has a dark brown color with an earthy flavor due to the toasting.

So buckwheat is RAW, and kasha is NOT RAW.

Always do your best to choose organic buckwheat or kasha. Organics tend to contain more nutrients and less pesticides (and other poisons like arsenic!), and will help your buckwheat and kasha recipes just taste better.

Most natural foods stores carry buckwheat. Be sure to check their bulk section first. (This is where I buy all of my grains.) Buy a little more than you need, storing the rest in the fridge or freezer. This way it will stay as fresh as possible and you’ll have some on hand for your buckwheat emergencies.

Plus, there’s no packaging to toss into a landfill so you’re helping to save the planet. Hooray! 😉

Kasha is a slightly more common grain than untoasted buckwheat and is usually found pre-packaged. Because it’s toasted first it has an amber color and a complex flavor and scent.

Buckwheat comes in different grain sizes. I recommend the coarse grind to add more texture to your dishes.

How To Clean and Prep Buckwheat

For years I simply rinsed or toasted my buckwheat before cooking it.

These days, however, I pre-soak before using. That’s because it’s believed to help make your grains more digestible. In my experience, this is true.

To pre-soak, add buckwheat to a bowl with 3-4 times the amount of water. Let soak overnight, or at least 6 hours. You’ll notice when soaking buckwheat that it gets sort of. goopy. Just place in a colander and rinse under running water, stirring occasionally, until most of the “goopiness” is gone.

The cooking times of buckwheat throughout our site are based on pre-soaking your grain first unless otherwise noted. And please note pre-soaking DRASTICALLY cuts down on the amount of time buckwheat cooks.

If you don’t want to pre-soak, then simply give it a quick rinse before cooking. Alternatively, you can toast it in a dry pan to bring out more flavor. By the way, when you toast buckwheat it then is known as kasha.

How To Cook Buckwheat

Here are the cooking techniques we use and recommend for buckwheat.

Click the one you’d like to learn more about for complete cooking instructions.

How to eat buckwheat groats How to eat buckwheat groats

Plus This Non-Cooking Technique.

How to eat buckwheat groats

Buckwheat Vegan Flavor Matches

Create your very own recipe with some of your favorite ingredients from this list of foods that match perfectly with buckwheat and kasha.

  • Asparagus
  • Blueberries
  • Butter, non-dairy (I like organic Earth Balance)
  • Carrot
  • Celery
  • Cinnamon
  • Fruit, especially bananas and blueberries
  • Garlic
  • Ginger
  • Mushrooms
  • Nuts, especially walnuts
  • Onion
  • Pepper, black
  • Pine Nuts
  • Potatoes
  • Rice, brown and wild
  • Rosemary
  • Sour Cream, non-dairy
  • Soy,organic
  • Sunflower Seeds
  • Vegetables, any and all!
  • Veggie Broth

“”I wanted to share my first big recipe-free accomplishment. I steamed some buckwheat groats (after soaking them overnight), and then mixed in three things from the flavor match list – blueberries, cinnamon & vegan butter. It was great!

“Then I used the leftover groats for lunch and topped them with some stir fried vegetables & spices (all from the flavor match list – except dried cranberries, which I added on my own and were really good!) I can’t even tell you how nice it feels to pull together a healthy whole-foods meal that 1.) uses ingredients I already have at home and 2.) tastes really good. I’m so excited to try more!””
— Ashley G., Erie, PA

Try One Of These Vegan Buckwheat Recipes.

Buckwheat Helpful Hints

For maximum freshness, store buckwheat and kasha in the refrigerator or freezer for up to 6 months.

As with all grains, test the freshness by giving it the “sniff test”. If they have a slightly musty odor, toss.

Shape your cooked buckwheat or kasha into burgers and pan fry, grill or bake.

How to eat buckwheat groats

Change up your breakfast routine with this creamy vegan porridge using soaked buckwheat groats, almonds, tahini, strawberries, and cinnamon.

It’s also gluten free, nutrient-packed, and protein-high. And you can easily make it in a few seconds in a food processor, or high-speed blender.

How to eat buckwheat groatsRaw buckwheat groats

What are raw buckwheat groats and are they related to wheat?

Buckwheat is not related to wheat. It’s not a grain either. The edible part of buckwheat is a type of seed from the rhubarb plant family.

There’s either raw buckwheat or roasted, and you can get it in the form of groats, flour, or noodles.

Buckwheat is gluten-free, and safe to eat for anyone with a celiac disease or sensitive to gluten.

What are the benefits of eating buckwheat?

It might be one of the healthiest superfoods out there! Here’s why:

  • It’s very high in essential nutrients.
  • Great source of vitamins B, E and calcium.
  • It lowers blood sugar.
  • Reduces food cravings and helps if you want to loose weight.
  • Improves your gut health by reducing yeast and harmful bacteria.
  • Huge antioxidant.
  • Improves bad mood.
  • Helps when you’re constipated.
  • It’s great for kidney and cardiovascular issues.

How to eat buckwheat groatsBuckwheat groats ingredients

How do you soak raw buckwheat groats and why?

It’s so easy. Place the buckwheat groats (and also the almonds) into a medium bowl, and add cold water to cover them by about 4 inches (10 cm). Soak on a kitchen counter, partially covered with a lid or plate, for 8 hours, or overnight.

Soaking activates buckwheat and the almonds. It makes them softer and more digestible.

Can I sprout raw buckwheat groats and how?

Yes, it’s very simple. Make sure you’re using raw buckwheat groats and not roasted ones—those wouldn’t do a thing.

Rinse the groats under cold running water until the water runs clear. Place them in a bowl, cover by water, and soak for 45–60 minutes. Rinse again, drain and place in a wide container or sprouting tray on your kitchen counter.

Twice a day, rinse the groats in a sieve under cold running water, then place back in the container.

You’ll have sprouted buckwheat groats in about 2–3 days. The groats will open and become softer—they won’t have long sprouts like, for example, mung beans.

The sprouted buckwheat is ready to eat. Use it on salads, or turn it into this porridge.

Here’s the buckwheat porridge recipe method. It’s fast!

Throw the soaked ingredients, strawberries, tahini, and cinnamon into a food processor. Process a few times until it looks like a coarse paste. You’re done and ready to eat!

This raw buckwheat groats porridge is vegan, gluten-free and grain-free.

I love to make a big batch, store it in the fridge, and eat it for breakfast for several days.

How to eat buckwheat groatsTwo toppings ideas: diced mango and strawberries (left), and blueberries with shredded coconut (right)

It’s also endlessly versatile and you can adapt it to your taste. Here are some of the substitutions I used in the past:

  • Instead of almonds, use raw walnuts, cashews, hazelnuts, pistachios, Brazil nuts, pecans or macadamias.
  • Don’t have tahini? Try almond or peanut butter.
  • Not a cinnamon fan? Use dried ginger, ground cardamom or ground allspice.
  • Out of strawberries? Make it with other fruit, but I recommend seedless and skinless kind. For example: bananas, mangos, apples, blueberries, pineapples, or pears.

How to eat buckwheat groatsBuckwheat groats porridge up close

Here are other breakfast recipes:

Now you.

Are you a fan of buckwheat groats? How do you use them?

Raw buckwheat porridge doesn’t have to be intimidating or complicated. This buckwheat porridge with fresh plums is a great way to start your day and also perfect to make ahead. Top the porridge with your favorite toppings and serve cold.

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How to eat buckwheat groats

Plums are great as a snack, but make also a great ingredient for many recipes. Since plums are mostly used in desserts, I wanted to give an old buckwheat porridge recipe an upgrade. You can find the recipe for the creamy buckwheat porridge with walnuts, grapefruit and apples here. But be sure, to give this raw buckwheat porridge with plums a try as well.

The first fall day of the year is coming. As we are all switching over to everything pumpkin, let’s not forget about those delicious juicy plums that are still in season through early October.

If you are not yet quite ready for a warm breakfast, this raw buckwheat porridge with plums is a great way to slowly make that transition to a more warming breakfast.

Did you know that buckwheat is not a grain? It’s actually a seed and totally gluten-free and unrelated to wheat.

Let’s first tackle some questions that you might have when it comes to eating raw buckwheat or overnight buckwheat porridge. I remember years ago, when I just started making (raw) buckwheat porridge, I sure had a lot of buckwheat questions.

How to eat buckwheat groats

Can you eat raw buckwheat?

This was probably the first question I had when I started to experiment with buckwheat. Can you eat raw buckwheat? I used buckwheat mostly similar to oats, millet, quinoa and rice. So I would cook the buckwheat groats in water before I used it in stews, salads, porridges, and soups.

Buckwheat groats can however also be eaten raw. However, they need to be soaked first. I have never tried eaten buckwheat groats straight out of the pack, but my guess is that these buckwheat groats are pretty hard to chew. I recommend to soak, rinse and strain buckwheat groats before using them. All of this will also make sure raw buckwheat groats are better digested and just taste much better then not-soaked raw buckwheat.

How to eat buckwheat groats

Overnight buckwheat porridge

Overnight buckwheat porridge is basically raw buckwheat groats soaked a full night. You could soak buckwheat groats for about 4-6 hours, but overnight is best. Simple add the rinsed buckwheat groats to a large bowl or pot with plenty of water and let soak overnight. When buckwheat starts to soak they get a bit ..slimy. So the next day, make sure to rinse the soaked buckwheat under running water and your buckwheat groats are ready to be used.

The rinsing will make sure your buckwheat groats are not so slimy anymore, so don’t worry about that part.

How to eat buckwheat groats

Is it necessary to soak buckwheat?

I think this depends on how you are going to use the buckwheat groats. If you are going to eat them raw, I would suggest to soak the buckwheat groats for at least 4-6 hours. While some also soak buckwheat prior to cooking, I seem to be somewhat in the middle. If I remember it, I will soak my buckwheat groats for a few hours or overnight prior to cooking. Otherwise, I only rinse the buckwheat groats before I cook them.

The reason why some always soak their grains and buckwheat is to make it easier to digest.

Creamy buckwheat porridge

The great thing about this recipe is that you can vary endlessly with the added fruits. Like in my earlier recipe, where I added apples and walnuts to the soaked buckwheat groats. The other great thing about this recipe is that it becomes a creamy buckwheat porridge without any extra ingredients to make it creamy. Once blended, the soaked buckwheat will turn into a delicious thick creamy porridge consistency.

This creamy raw buckwheat porridge is easy to make ahead, it’s (of course) vegan, but also gluten- and grain free.

Why should I soak buckwheat?

If you have never soaked buckwheat before (or anything else), I can imagine it might be a bit intimidating or confusing, but soaking buckwheat is the easiest thing to do. I believe a good digestion is the foundation of optimal health. If your digestion is out of balance, then it might be hard to absorb nutrients. Probiotics are a great way to support your digestion, chewing your food is also a good way, but soaking , blending, juicing, fermenting or sprouting are great ways to help your digestion too.

How to eat buckwheat groats

To make this raw buckwheat porridge, first start by soaking the buckwheat groats and cashew nuts overnight. After that I rinsed the buckwheat groats and cashews under running water before adding them to a blender with the juice of an orange, cinnamon and vanilla.

The toppings will make this breakfast porridge irresistible. I love to add blueberries, raspberries, more plums, mulberries, sunflower seeds and cacao nibs. Easy to make, easy to absorb and a true morning treat.

To make this porridge ahead you could even blend it the night before (after soaking all day) and then only top in the morning with your favorite toppings. You could also make a bigger batch for the upcoming week. These porridge’s can be kept covered in the fridge in a glass jar for about 3 days. It also makes a great breakfast on the-go.

Richard Cornish
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What is it?

To botanists, it is a pseudo-cereal; to the Germans, it is Buckweizen, and to the Japanese, it’s soba. The small grain-like seeds of plant related to rhubarb and sorrel, buckwheat thrives in soils where true grains like wheat and barley wither, making it traditionally food of the poor. Originating in southeast Asia, buckwheat found its way to Russia in the Middle Ages and Western Europe by the Renaissance. Because buckwheat is gluten-free, it does not lend itself to light breads or fluffy cakes. Instead, you’ll find a wealth of flatbread and pancake recipes using buckwheat flour, including Buchweizenpfannkuchen (Germany), blini (Russia) and galettes de sarrasin (France), along with sweet and savoury porridge-style dishes. And soba noodles, made from buckwheat flour, are popular throughout Japan.

Why do we love it?

It has a nutty, earthy flavour, is packed with fibre, has a low GI and contains no gluten. A diet that contains regular consumption of buckwheat has been linked to the control of high blood pressure in some Chinese studies. Raw buckwheat is becoming popular in cafe menus, which are serving it as an alternative to rice and cracked wheat in salads. Buckwheat flour is being used by bakers to make Northern European-style gluten-free cakes, savoury biscuits, and breads. One hundred per cent buckwheat soba noodles are being used in myriad dishes, from soups to cold salads.

How to eat buckwheat groats

Who uses it?

One of Central Victoria’s micro-bakers Simon Matthee from The Millett Road Maker Sourdough Bakery in Gisborne, mills his own buckwheat into a fine flour and adds this to his stoneground whole wheat flour. “Surprisingly, the slighter darker buckwheat flour brightens the crumb of the loaf, gives it this magic white appearance,” he says. “At the same time, it improves the nutrition of the loaf, and the crust bakes to a really deep brown, almost black.” Sydney chef Anthony Telford has just released his new book The Kitchen Think and says: “I am gluten intolerant, so I am always trying to find alternatives. I swap out pearl cous cous and bulgar wheat for buckwheat. I roast buckwheat low and slow, grind it coarsely and use it in Thai larb salad.” He uses buckwheat raw in muesli alongside cocoa nibs, giving his breakfast a Coco Pops vibe.

How do you use it?

Cook raw buckwheat like one would oats to make a nutty porridge. Be like the Scandinavians and serve it with forest berries and honey. Simmer buckwheat with three cups of water to everyone one cup of the groats with a pinch of salt and knob of butter. Make this a base for a salad and add herbs, greens, chopped colourful veg, and finish with a simple vinaigrette. Make a cake with almond meal and buckwheat flour and fill with whipped cream and tart fruit jam.

In this Article

  • Health Benefits
  • Nutrition
  • How to Prepare Buckwheat

If you’re on the hunt for foods that avoid gluten but still deliver all the benefits of whole grains, you’re in luck. Buckwheat not only serves as a wonderful substitute to grain products, but also provides a rich, slightly nutty flavor that makes it a tasty addition to a variety of recipes.

Although currently a niche product in the United States, buckwheat has long been popular all around the world. Grown in Asia thousands of years ago, buckwheat quickly spread to the Middle East and Europe. To this day, the grain-like seed remains a featured ingredient in everything from noodles to pancakes.

While it’s possible to grow buckwheat in many different places, it’s best suited to areas with short growing seasons. Buckwheat’s growing period typically lasts a mere twelve weeks, making it a great option for northern regions and, in some cases, planting second summer crops.

Similar in size to wheat kernels, buckwheat has a triangular shape and a hull that must be removed before eating. It can be sold roasted or unroasted, or ground into a flour. Buckwheat is a versatile source of fiber and provides several valuable nutrients.

Health Benefits

Buckwheat is rich in the flavonoids rutin and quercetin. Rutin strengthens the blood vessels while quercetin helps to reduce inflammation. Other notable health benefits of buckwheat include:

While the name “buckwheat” might make people with gluten intolerance shy away, the food is not actually a wheat — or even a grain. Rather, it’s a seed. This makes buckwheat a wonderful option for people with celiac disease or anybody else committed to eating a gluten-free diet. Far more than a simple alternative, buckwheat offers far more fiber, vitamins, and minerals than the rice products that are often used in gluten-free recipes.

Buckwheat is rich in fiber. Fiber allows for regular bowel movements and reduces the potential for experiencing symptoms such as constipation. A diet high in fiber is sure to protect your digestive health.

Manage Blood sugar

Buckwheat can play a valuable role in controlling blood sugar levels. The food is rich in nutrients such as proteins, fibers, and flavonoids. These nutrients found in buckwheat have reportedly helped people with type 2 diabetes manage the condition by improving insulin resistance.

Prevent Cardiovascular Disease

Studies indicate that people who regularly eat buckwheat products have lower cholesterol, triglycerides, and blood glucose levels. By helping to manage these risk factors, a diet rich in buckwheat helps to reduce your chances of developing cardiovascular disease.


Buckwheat contains a variety of antioxidants. These are ideal for fighting oxidative stress and may even help to reduce the risk of developing some types of cancer.

Buckwheat is also an excellent source of minerals such as:

  • Copper
  • Manganese
  • Magnesium
  • Phosphorus

Nutrients per Serving

A half cup serving of roasted buckwheat groats contains:

  • Calories: 77
  • Protein: 3 grams
  • Fat: 1 gram
  • Carbohydrates: 17 grams
  • Fiber: 2 grams
  • Sugar: 1 gram

Things to Look Out For

Buckwheat flour can be high in calories. Preprepared products containing buckwheat flour often include high levels of added sugar. For maximum benefit, eat buckwheat groats prepared at home.

How to Prepare Buckwheat

Buckwheat can be found in most supermarkets, health food stores, and food cooperatives. It is often available in bulk, although several brands also sell a packaged version. Many people prefer to purchase it as flour, which can be used in place of many other types of flour.

If you’re able to consume gluten, consider substituting just half of the flour in a recipe with buckwheat flour, as full buckwheat can make batters dense.

Buckwheat is also available as groats. These hulled seeds are often used in porridge, granola, and other types of cereal. You can blend buckwheat groats with oatmeal or farina to create a diverse cereal milk.

Whether you enjoy it as flour or groats, buckwheat is a versatile, appealing, and nutritional addition to many recipes. Here are a few easy ways to incorporate buckwheat into your diet:

  • Replace all-purpose flour with a buckwheat version to add more fiber and other nutrients to your breakfast pancakes.
  • Combine buckwheat with bananas, cinnamon, and eggs to create healthy muffins.
  • Make porridge with buckwheat groats. You can dress this up with fruit or nuts.
  • Mix buckwheat groats with Greek yogurt, chia seeds, and fruit to make a tasty breakfast pudding.
  • Use buckwheat groats in place of corn when cooking cheese grits.
  • Include buckwheat alongside rolled oats in your favorite granola recipe.
  • Use buckwheat flour to create homemade soba noodles.

Show Sources

Current Genomics: “The Contribution of Buckwheat Genetic Resources to Health and Dietary Diversity.”

ESHA Research, Inc., Salem, Oregon.

Journal of Nutrition and Food Sciences: “Consumption of Buckwheat Products and Cardiovascular Risk Profile: A Randomized, Single-Blinded Crossover Trial.”

Mayo Clinic: “Celiac disease diet: How do I get enough grains?”

Nutrition Research: “Dietary tartary buckwheat intake attenuates insulin resistance and improves lipid profiles in patients with type 2 diabetes: a randomized controlled trial.”

Posted on Published: April 13, 2015 – Last updated: January 28, 2022

How to eat buckwheat groats

Buckwheat Kasha Recipe with Sautéed Mushrooms, Onions, and Peas, drizzled with truffle oil for a touch of decadence. This naturally gluten-free side dish is ready in 20 minutes, and it is super healthy thanks to the nutrients in the buckwheat groats.

How to eat buckwheat groats

What is buckwheat?

Despite its name, buckwheat is not related to wheat at all and is not actually a grain. Buckwheat is actually a seed (just like quinoa). However it looks, feels, and tastes like a grain, which makes it an excellent choice for those who can’t eat wheat or gluten.

Buckwheat groats are the individual little pieces of buckwheat.

Because buckwheat is a seed, it is extremely healthy. It is packed with nutrients.

Buckwheat is a very popular ingredient in Russian and Eastern European cooking because it is so nutritious, readily available, and pretty inexpensive.

What does buckwheat taste like?

Buckwheat has such a nice, earthy taste and a great texture. I find buckwheat to be tastier than both quinoa and rice. It is soft but it still has a bite, and it’s not as “gritty” as quinoa.

What is kasha?

In the Russian language, the word “kasha” means any kind of grains or grain-like ingredients cooked in water or milk. Cooked buckwheat? Kasha. Rice porridge? Kasha. Oatmeal? Kasha. Cream of wheat? Kasha. You get the idea.

In the US though, “kasha” specifically refers to kasha made from buckwheat groats.

How to eat buckwheat groats

How do you eat buckwheat kasha?

Buckwheat kasha is typically served as a side dish in Ukraine. It is usually served with the “second course” of dinner alongside some meat. Of course, buckwheat kasha can also be eaten for breakfast if you cook it in milk and add a little sugar to it (see my buckwheat breakfast bowls)

You can also make the traditional Jewish dish called Varnishkes with cooked buckwheat. It is just bow tie pasta with buckwheat, but somehow it tastes so good.

Where do you buy buckwheat?

Buckwheat is pretty easy to find in the US, however I recommend using a Russian brand of buckwheat to prevent mushiness (more on that below!). Here are your options for where to buy buckwheat:

  • Eastern European store. Any Polish or Russian grocery store will have buckwheat, and you will find the best prices there. Don’t be afraid to pick up a package that doesn’t have any English writing on it – you can always find directions for how to cook it online!
  • Whole Foods typically has it in their bulk bins. Please note, I always found the Whole Foods kasha to get a little mushy when it cooks.
  • Large grocery chains all over the US. Most large grocery chains have buckwheat. Bob’s Red Mill is a popular brand that is in most stores, but I also find that one to be a little mushy
  • Order online on Amazon. Here are two brands of buckwheat that I have tried and are not mushy: Uvelka Buckwheat and Russkoe Pole Buckwheat

For this recipe, make sure you get whole groats instead of crushed/ground buckwheat. You want the groats to look like tiny pyramids instead of being all broken up.

How do you cook buckwheat kasha?

The most traditional way is to cook kasha in water with a bit of salt. It only takes about 10 minutes to cook. And while it does taste good like that, I do find it a little boring after a while. It’s like eating white rice. It’s good but after a while you want to switch things up and make yellow rice, or rice with peas in it, or fried rice.

So this is where my spruced up kasha recipe comes in! I like to cook buckwheat in a flavorful vegetable stock (or chicken stock, if you don’t need to keep it vegetarian). This means that the buckwheat groats absorb all the delicious flavor of the veggie stock while they cook and it makes for a much better tasting kasha.

Side note : kasha can actually be prepared by soaking it in water overnight – it doesn’t need to be cooked. But since I want to serve this kasha recipe warm, I choose to cook the buckwheat groats in vegetable stock.

How to eat buckwheat groats

How to make buckwheat not mushy

Sometimes, buckwheat ends up being too mushy when it is cooked. I really prefer buckwheat that holds its shape and stays as individual little pieces. The only way I can make buckwheat that is not mushy is by using a Russian brand of buckwheat. Bob’s Red Mill and all other US brands of buckwheat end up mushy. Here are two Russian brands that I’ve used where the buckwheat does not end up mushy: Russkoe Pole Buckwheat and Uvelka Buckwheat.

The other important step to making sure buckwheat is not mushy is not overcooking it. It cooks fast and as soon as it is fully cooked, it should be removed from heat and any extra liquid needs to be drained, otherwise it will get absorbed by the buckwheat and will fall apart.

In my experience, toasting the buckwheat does not prevent it from getting mushy. It gives it a nice toasted flavor, but doesn’t help with the mushiness. So please, go ahead and give Russian buckwheat a try and see if it makes a difference!

What makes this the best darn kasha recipe you’ll ever eat??

Well, I already mentioned above that I cook the buckwheat in a flavorful vegetable stock to give it extra flavor. Here is a good tutorial about how to make easy vegetable stock from scraps of veggies.

For this recipe I also saute some mushrooms and onions to add to the buckwheat kasha, and add some peas to the dish for a pop of color, flavor, texture, and nutrients.

But wait, it gets BETTER.

When everything is cook and mixed together, I add a generous drizzle of truffle-infused olive oil. The truffle oil gives it that extra ”OH MY GOSH WHAT IS IN HERE THAT IS SO GOOD” flavor.

I love adding truffle oil to recipes that contain mushrooms, it really enhances all the flavors in the recipe and makes it absolutely irresistible. Yes, I know it’s just a side dish that we’re talking about here, but trust me, truffle oil makes it so good.

I am obsessed with truffle oil and truffle salt, as you can see from some of my other recipes: Creamy Feta with Truffled Mushrooms Appetizer, Roasted Parmesan Truffle Potato Wedges.

You can find truffle-infused olive oil in most grocery stores in the oil or gourmet foods aisle, or you can buy it on Amazon here. This set of truffle oils is really nice and gives you a sampling of 3 different kinds of truffle-infused olive oils.

This buckwheat side dish is very healthy – low in fat but high in protein, fiber, potassium, selenium, and other nutrients. And of course, it’s gluten free, since buckwheat is not related to wheat (as I mentioned above).

You can serve this buckwheat kasha with grilled chicken or steak, or just pile a bunch on your plate and have a large portion as your dinner.

How to eat buckwheat groats

What’s your summer go-to breakfast, guys? Mine is usually some kind of bircher muesli, or when it’s really hot, like right now in Crete, a big bowl of fruit. Today’s recipe is the new kid on the block that provides a much welcome break from the routine. It’s a super simple and hot weather-friendly sprouted buckwheat breakfast bowl, which is light yet filling at the same time! It’s easy to make, nutritious and naturally gluten-free too, although if you suffer from gluten intolerance, please make sure the buckwheat you buy has been certified to be gluten-free (as otherwise it might get cross-contaminated during processing).

If the word ‘sprouted’ made you feel like this recipe may be too much faff, fear not! Sprouting buckwheat is way easier and quicker than sprouting most grains. I included step-by-step instructions below, but you basically need to soak it for 20 minutes and then just allow it to sit at room temperature for 36-48 hours, rising well 2 times a day and that’s it.

As soon as most of the grains grow a little tail, they are ready to be eaten, you don’t want to let that tail to grow too long as the buckwheat then develops a bit of a bitter aftertaste.

Sprouted buckwheat is soft and has a pleasant nutty taste. I paired it with a big spoonful of creamy coconut yoghurt, almond butter, heaps of berries and a touch of maple syrup.

It’s one of these breakfasts that travels really well too so you could easily bring it to work in a jar, for example. Layer fruit, yoghurt and nut butter in a jar and place it in the fridge overnight, in the morning top it with some freshly sprouted buckhweat and you are good to go.

How to eat buckwheat groats

Saturday night, Eric and I were on our nightly walk and we passed by our neighbours sitting outside enjoying a pitcher of Sangria. They invited us over for a drink and we couldn’t think of a reason not to join in on the fun! Drinks led to more drinks, hours flew by, conversation flowed, and we found ourselves home long past midnight with a wonderful evening behind us.

Anxiety tends to make me over-analyze everything…what if this happens, what if I say this, what if…but I realized when I do things spontaneously, I don’t have time for all that crap to go through my mind. I barely had any anxiety which is unusual for me when getting to know new people. There was something magical about doing something on the spur of the moment. It happened so quickly my anxiety didn’t have a chance to say boo!

It was a powerful learning experience and I was quite proud of myself for living in the moment. Overtime, these small decisions can lead to a big change.

Weekend Revelation #1: Stop over-analyzing so much and JUST DO IT!

Weekend Revelation #2: Raw Buckwheat Porridge.

How to eat buckwheat groats

You knew food had to be involved, right? 🙂

On Saturday morning, I was cruising You Tube vegan recipe tutorials, like any cool gal would do when procrastinating a workout. My Degree from the You Tube School of Culinary Arts should be arriving anytime now.

How to eat buckwheat groats

I came across a video for Raw Buckwheat Porridge and I instantly knew it was an idea I could have fun with!

According to Renegade Health, Raw Buckwheat Porridge is simply soaked buckwheat groats processed with agave, cinnamon, and vanilla to make a raw porridge. There isn’t any cooking involved and it’s incredibly easy and nutritious!

How to eat buckwheat groats

I thought it would be fun to amp up this mixture and turn it into something that was similar to my beloved Vegan Overnight Oats. I added chia seeds to boost the nutrition + volume as well as almond milk for even more volume. In the original recipe, the serving sizes were very calorie dense and tiny so I knew I would have to increase the volume to satisfy myself physically and visually. I’d rather eat 1 cup than a 1/3 cup, any day.

After that, I loaded on the fruit with a sprinkle of chopped nuts to finish it off.

The result was one of the best breakfasts I’ve had in a long time. It’s also gluten-free, vegan, and packed with nutrients like calcium, protein, fibre, magnesium, and omega 3 and 6 fatty acids.

How to eat buckwheat groats

Raw Buckwheat Porridge

Yield: Four 1-cup servings.

  • 2 cups raw Buckwheat Groats, (note: this is not the same as Kasha) soaked in water for minimum of 1 hour or overnight
  • 1.25 cups almond milk
  • 2 tbsp chia seeds
  • 1/4 cup liquid sweetener (use Agave if you want it raw. I used maple syrup), or to taste
  • Pinch of kosher salt
  • 1 tsp pure vanilla extract
  • 1 tsp cinnamon
  • Chopped fruit or dried fruit (banana, Berries, kiwi, apple, peaches, nectarines, raisins, mango, etc)
  • Chopped nuts and or seeds (I used almonds)
  • Nut Butter or ABU
  • Toasted coconut, chocolate chips, etc


1. In a bowl, pour 2 cups of raw buckwheat groats and 4 cups of water. Soak for at least 1 hour or overnight. After soaking, rinse well in a strainer several times.

2. Place buckwheat groats in food processor or blender, along with the almond milk, chia seeds, and vanilla. Process until combined and slightly smooth. Now add in the sweetener and cinnamon to taste (I found 1/4 cup of sweetener was enough, but others might like a bit more or less than that).

3. Scoop into bowls or parfait glasses and add your desired toppings & mix-ins. Serve immediately cold. Place leftovers into fridge and enjoy for the next few days. Makes 4 cups at about 385 calories per cup (using 1/4 c maple syrup, but without toppings).

How to eat buckwheat groats

Here’s how I made it:

Soak raw buckwheat groats in water for at least 1 hour or overnight.

Strain and rinse the groats well with water. The groats will have a slimy texture, but that is perfectly normal!

How to eat buckwheat groats

Set aside 1 cup of groats (to stir in later). This will give your creamy porridge a nice chewy texture.

How to eat buckwheat groats

In a food processor or blender, add your soaked buckwheat groats (except for the reserved cup), almond milk, vanilla, cinnamon, chia seeds, sweetener, and a pinch of salt. Process until almost smooth or leave it chunky, whatever you like.

How to eat buckwheat groats

Stir in the reserved 1 cup of groats for a nice texture..

How to eat buckwheat groats

Stir in optional chopped banana or simply adjust sweetness to taste.

How to eat buckwheat groats

You can stop here (it tastes amazing already!) or keep going like I did.

Add your desired toppings: Fruit, nuts, seeds, granola, nut butter, coconut, dried fruit, etc. The sky is the limit.

How to eat buckwheat groats How to eat buckwheat groats

Refrigerate leftovers and enjoy for quick and portable breakfasts for the next few days!

How to eat buckwheat groats

I was really surprised by how much I loved this porridge. I’ve had some bad experiences with buckwheat, but its normally strong flavour wasn’t very pronounced in this and I found it just delicious.

It’s also really filling and no cooking is involved making it a perfect breakfast for hot summer mornings. I’m excited to play around with this first attempt using different amounts of buckwheat, chia seed, and almond milk ratios.

How to eat buckwheat groats

I’ve already made a second batch in all the excitement…

How to eat buckwheat groats

Peanut Butter and Cocoa powder were involved and things got a bit crazy.

To be continued. 🙂

How to eat buckwheat groats

Given Weekend Revelation #1, I’m going to stop thinking about my workout and just do it!

Do you know what buckwheat is? Buckwheat is a highly nutritious whole grain that many people consider to be a superfood. It’s very popular in eastern Europe and Asia.

Despite the name, buckwheat has nothing in common with wheat. It is a type of seed called a pseudocereal. Buckwheat is the seed of a flowering fruit that is related to rhubarb and sorrel.

How to eat buckwheat groats

You can find buckwheat in several forms at grocery stores. Buckwheat groats are pant’s hulled seeds. Buckwheat kasha is roasted groats. finely milled seeds. It’s a versatile substitute for wheat flour.

Buckwheat noodles are also available. As you see, you have a chance to choose what you prefer.

I have other good news to share with you. As buckwheat is not wheat, it’s totally gluten-free! It’s safe for those with celiac disease and gluten sensitivities.

Nevertheless, be careful, buckwheat products may have gluten contamination.

How to eat buckwheat groats

Today we want to present you a fast and easy way to cook buckwheat. All you need is a cup of roasted buckwheat groats, water, butter, salt, and 20 minutes of your time.

You may use this recipe to prepare a perfect healthy side dish or a base for your further recipes.

How to eat buckwheat groats

What is the best way to eat buckwheat?

I like boiled roasted groats with mushroom gravy. It makes a great combo! You also may prepare buckwheat risotto, tabbouleh, dolma, or pancakes.

You can also add boiled buckwheat to salads, or combine buckwheat with some minced meat and cook meatballs.

What can you do with buckwheat?

Buckwheat can be used in the same way as rice. You can also find buckwheat as noodles, flakes, and flour. Buckwheat flour is used for making bread, pancakes, and baked goods.

Boiled buckwheat groats are good in salads, and could be used as sides or mains.

How to eat buckwheat groats

What are the benefits of eating buckwheat?

Buckwheat is a great source of vegetarian protein and energy. It’s low in fat and high in fiber, which supports your digestive system and improves blood sugar level.

Also, buckwheat contains B vitamins, iron, zinc, and magnesium. Consumption of buckwheat may support your energy levels, reduce the risk of heart disease and diabetes.

What does buckwheat taste like?

Buckwheat has a deep and intense flavor. It’s a bit chewy, earthy, and bitter. Buckwheat tastes a bit stronger than wheat and has a nutty flavor.

HOW TO MAKE Buckwheat Kasha

How to eat buckwheat groats

  • Make sure the buckwheat doesn’t contain any unrefined grains. Place a desired amount of buckwheat into colander or strainer and rinse with cold water a few times. Drain well.

How to eat buckwheat groats

  • Transfer buckwheat to a medium saucepan. It’s better to cook buckwheat in a heavy bottom saucepan, cast iron pot or dutch oven. Add cold water, butter, and salt to the pan. You need to add 2 cups of water, 1 tbsp of butter and 1/2 tsp of salt for each cup of buckwheat.

How to eat buckwheat groats

  • Bring buckwheat to a boil. Set the heat to low, cover your pot with a lid and simmer for 20 minutes. If there’s no water in your pot, but the buckwheat is not cooked yet – add some more water and continue to cook. If your buckwheat is cooked already, but there’s still some water in the pot – just drain the excess water.

When cooked, take off from the heat and allow to sit for 5 minutes with the lid on. Divide the buckwheat between serving bowls and top with an additional tablespoon of butter if desired. Enjoy.

Preparation Tips :

– Do not stir your buckwheat while cooking.

– You can also cook the buckwheat in a slow cooker, instant pot, or rice cooker. Set it on the rice setting and cook in the same way you cook rice.

How to eat buckwheat groats

The bulk aisle in health food shops can be a bit overwhelming at times. Rows of assorted seeds, grains, nuts, and dried beans can leave you wondering what to choose, and more importantly how on earth to prepare it. Besides the variety, certain grains look almost identical but are named differently. Case in point: buckwheat groats and kasha. The two look very similar, save for kasha’s reddish hue compared with the lighter brown, greenish color of buckwheat groats. Is kasha just another type of buckwheat and should it be cooked any differently? We’ve deciphered the distinction between the two so you can start adding them to your dishes without hesitation.

Let’s start with the name, which is already misleading. People who eat a gluten-free diet will be pleased to know that buckwheat contains no wheat. Instead, both the buckwheat groats and kasha you find in stores are a seed, surprisingly in the same family as rhubarb, according to Bob’s Red Mill. The word “kasha” comes from Eastern European languages and means porridge, explains Wise Geek, but in the United States the word has come to be synonymous with toasted buckwheat groats. That’s right, kasha is just toasted raw buckwheat groats. When it’s roasted, kasha develops a darker color and the flavor and aromas are amplified, resulting in a stronger and nuttier taste (via The Spruce Eats).

How should you eat them?

How to eat buckwheat groats

It’s important to know which of the two you are preparing because, as The Spruce Eats points out, kasha cooks in about half the time as raw buckwheat groats. If you are just starting to experiment with buckwheat, the subtler flavor of the raw version could be a good place to begin. These two variations of buckwheat can be used for a number of recipes both salty and sweet. Depending on what dish you’d like to make, the cooking method will be different since buckwheat can be eaten as a porridge, risotto, or in salads with all the kernels kept intact. If you’re more of a baker, try using buckwheat flour in your next creation for a nutty touch.

So why should you be adding buckwheat in all of its forms to your diet? Healthline explains that as a pseudocereal, buckwheat contains a high amount of antioxidants, minerals, and fiber. The Healthy reveals that buckwheat is a complete source of protein, too, meaning that unlike many plant foods, it contains all nine of the essential amino acids which makes it a fantastic option for plant-based diets. So decide if you want to start with a gentler flavor or something nutty and intense, then pick a sweet or savory recipe and get cooking!

by Sophia August 15, 2021, 12:00 am 1.6k Views

How to eat buckwheat groats

Buckwheat is a gluten-free, plant-based whole grain that has been eaten for thousands of years. It is popular in many Eastern European countries and used to be a staple crop throughout the United States. While it isn’t as popular now, buckwheat still remains an important regional food crop. This article will teach you how to cook buckwheat recipes such as Mushroom Buckwheat Groats from scratch with easy preparation instructions!

Buckwheat is a grain that can be found in both the eastern and western hemispheres. It’s not related to wheat but it shares similar properties, like being relatively easy to make into delicious dishes! One of my very favorite recipes for buckwheat includes mushrooms which give an earthy flavor profile. Stay with us you will learn how to make a delicious Mushroom Buckwheat Groats recipe, but before cooking buckwheat with mushrooms you will know about buckwheat-like benefits, why use buckwheat, why it’s good for you and etc.

Let’s discuss it one by one.

Table of Contents

What is Buckwheat?

I am sure a Very first question comes to mind What is Buckwheat? Buckwheat is a seed or grain that belongs to the wheat family. It’s not related to gluten, but it does share some of the same properties in terms of how easy it can be made into delicious dishes!

What are buckwheat benefits?

Buckwheat is an excellent source of protein, fiber, and many essential minerals. Buckwheat is gluten-free but it does contain carbohydrates which are a form of complex sugars that your body can use for fuel (like energy!).

Why you use buckwheat?

Buckwheat is often mixed with other grains when making flour for baking, but it can also be used as a standalone grain. Buckwheats are high in protein and full of fiber! This makes them an excellent addition to the diet of anyone who needs more protein or wants to add some extra nutrients.

What is Buckwheat Honey?

Buckwheat honey, also called buckwheat honey or Russian TeaTime Honey is a sweetener made from the nectar of buckwheat flowers. It has a strong flavor and dark color! The taste reminds me of molasses with an earthy punch (which I personally find appealing).

Buckwheat honey is not as popular as some of the more well-known honey like clover or wildflower, but it has a fairly similar nutritional profile. Buckwheat honey contains about 42% fructose and 20% glucose which makes it lower on the glycemic index than other types of sugar. It also helps fight inflammation, is low in calories, and has a healthy ratio of omega fatty acids.

Buckwheat honey does have one major downside: it’s expensive! You might be wondering why buckwheat honey is so darned pricey? The answer lies in the process to make this sweetener. Buckwheat flowers are only available for about six weeks out of the year. Farmers then have to use expensive machines to extract nectar from these flowers, which are only in bloom for a few days.

How to cook buckwheat in rice cooker?

In a rice cooker, pour buckwheat in the chamber and add water. Cook for 3040 minutes on high heat until it’s done.

How to cook buckwheat in in pot?

In a pot, add buckwheat and water. Bring to a boil and then reduce the heat for 3040 minutes until it’s done.

How to cook buckwheat in oven?

In the oven, break up buckwheat and put it on a baking sheet. Bake in the oven at 350°F for about 3040 minutes.

How to cook buckwheat in microwave?

In the microwave, break up buckwheat and put in a bowl with water (use the ratio of one tablespoon for every half cup of dry buckwheat). Microwave for about five minutes then stir it and continue to microwave until the water has been absorbed. On a baking sheet in an oven at 350°F for about.

what is buckwheat flour?

Buckwheat flour is made by grinding the buckwheats. Buckwheat has a strong flavor and it can be mixed with other flours to produce lighter baked goods.

There are three main types of buckwheat:

  • Black (it’s darker than white)
  • Groats, which are whole grains that have been roasted but not ground into flour
  • Flour (made from groats), this type of buckwheat will typically have less pronounced nutty or earthy notes in its taste profile because it’s more refined than unrefined varieties such as black or brown beans.

where to buy buckwheat flour?

You can typically buy buckwheat flour in the natural foods aisle of your grocery store or at a health food store. if you don’t want to go outside due to covid 19 you order online from amazon. This is my favorite product I also order buckwheat flour from Amazon.

Tips about buckwheat recipe?

  • Make sure you cook the buckwheat and water for at least 15 minutes before adding salt
  • If your recipe calls for using butter, ghee or other dairy products make sure to use a dairy substitute such as hemp milk. Dairy is not permitted on this diet because it can cause inflammation in many people’s bodies.
  • For savory dishes, make sure you use salt to taste and add pepper as desired
  • When making a recipe with buckwheat flour, the amount of water will vary depending on how many eggs are in your batter. The texture should be like thin pancake or crepe consistency. If it’s too thick, then more liquid is needed; if it’s too thin, then more flour is needed.
  • To make buckwheat porridge (kasha) with a nutty flavor you can roast the buckwheat in a pan with butter, salt and pepper before cooking it.
  • Adding roasted vegetables to your dish is another way to add a depth of flavor and texture.
  • You can also add other ingredients such as minced garlic, shredded carrots or diced onion to your dish for a heartier flavor.

So now you know all about what is buckwheat! It’s time for us to make the recipe.

How to cook buckwheat recipe?

Buckwheats are a great substitute for wheat flour in bread and pancakes, but they can also be used as the main ingredient. Recipes vary from creamy porridge to crispy stir-fries and delicious desserts! Buckwheat is versatile enough that you could make about anything with this grain!

Let’s make a buckwheat recipe with these Basic Preparation Instructions for