Buckwheat is a gluten-free grain that has become very popular lately. It’s often used in pancakes or porridge, but it also makes a great substitute for rice. It has a mild flavor and is high in protein. This grain was originally cultivated in China and Japan. Today, it grows well in temperate climates around the globe.
Buckwheat contains a compound called rutin, which helps prevent heart disease and cancer. It’s also a good source of calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and selenium. You can eat buckwheat whole or ground into flour and make delicious buckwheat pancakes. The latter is easier to digest, so it’s recommended for those who suffer from allergies or intolerances. Here are some ways to prepare buckwheat.
How to cook buckwheat
Ratio – water to buckwheat 1,5:1
- Wash buckwheat under cold water and rain.
- In the pot add buckwheat, water and a bit of salt. Cover the lid and bring it to a simmer on medium heat.
- Once it is simmering, lower the heat to low and cook for 15 minutes.
- Remove the pot from the heat and let it sit for 10 minutes (with the lid on).
- Add a tablespoon of butter and if you like, more salt.
- Fluff the buckwheat with a fork and serve.
One more way of cooking buckwheat
Bring water and buckwheat to boil in the pot. Then turn off the gas and let it sit for about 20-30 minutes.
| Nutrition Facts of buckwheat | |
| Amount per serving | 100 g |
| Calories | 364 Kcal |
| Energy value | 1522 kJ |
| Fat | 1.5 g |
| Saturated Fat | 0 g |
| Carbs | 84.9 g |
| Sugar | 0.4 g |
| Protein | 8.1 g |
| Salt | < 0.1 g |
Tips for cooking perfect buckwheat
You don’t have to soak buckwheat grains before cooking them.
Up to 4 days in the airtight container.
Yes. Freeze buckwheat in airtight containers for up to a month.
Stove: reheat on the low heat with a little bit of butter (up to 10 minutes).
Microwave: heat on high for 2 minutes.
Oven: Place the buckwheat in a baking dish and bake at 180C degrees for 15 to 20 minutes.