Let me introduce you to buckwheat, a plant with edible, gluten-free grain-like seeds full of essential nutrients!
The seeds have a distinct nutty, toasty flavour similar to wholewheat or rye and a slightly chewy texture.
Even though buckwheat has been used in East European and Asian countries for centuries, it has only recently gained full attention worldwide. And for a good reason, it is incredibly versatile, delicious and beneficial for your health. Plus, it can be enjoyed in myriad different ways as it works great in both savoury and sweet dishes!
In this story, I will share with you how to cook buckwheat groats perfectly every time and all the reasons why they should be on your menu more often!
What is buckwheat?
Buckwheat is a beautiful flowering plant with little edible triangle-shaped seeds that we use in our diet as if it were a grain. Wait, are you saying it is not a grain? Actually, I am.
Buckwheat belongs to the Polygonaceae family, the same family that rhubarb, sorrel, or knotweed belong to. These distinct-looking seeds classify as pseudocereals, like quinoa and amaranth.
Pseudocereals are used in our diet as grains because of their similar nutritional composition, but they are actually seeds. So, despite its name similarities with wheat, it is not related to wheat at all, and it doesn’t contain any gluten making it a great nutrient-rich option for people with celiac disease and gluten intolerance.
Even though buckwheat can be processed into various products, such as flour or noodles, in this story we’ll focus on one particular form – buckwheat groats.
What are buckwheat groats?
Each tiny buckwheat seed has a coating that surrounds it. Once that seed coat is removed, we get buckwheat groats. They can be used the same way as rice or any other grain. They are a perfect accompaniment to various salads, stews, soups, and stuffings, and they can be a delicious side dish option or transformed into a breakfast porridge.
Where can I buy buckwheat groats?
The offer can significantly differ based on where you live. Still, you will mostly find buckwheat groats in bigger supermarkets or well-equipped whole-food stores in the grain isles or “healthy” corners.
How to cook buckwheat groats on the stove?
Contrary to what you might think, buckwheat groats are extremely easy to prepare and need less than 15 minutes to cook. Using the correct water-to-seed ratio and knowing the exact cooking time is essential to get perfectly cooked buckwheat each and every time.
I’ve tested numerous ways of cooking buckwheat and found this the ultimate, foolproof method. Are you ready?
- Rinse buckwheat under cold running water to remove all the potential debris.
2. Add your rinsed buckwheat groats to lightly salted, boiling water, using a ratio of water to buckwheat groats 1,5:1. Stir them well to ensure they are evenly distributed.
3. Once the water has returned to a boil, lower the heat and simmer them, covered, for 10-12 minutes or until all the liquid has been absorbed.
4. Remove the saucepan from the heat and leave it covered for 5 minutes to allow any remaining liquid to be absorbed and the groats to fluff up.
Easy, right? This way, you will get perfectly cooked buckwheat groats that are slightly chewy, not mushy, and soft.
Additional tips
But don’t let me stop you there! Instead of water, you can use different stocks, plant-based drinks, or fruit juices to cook the groats. Also, you can add different spices to the cooking liquid to further develop the taste.
For example, for my buckwheat porridge recipe, I’m using a combination of apple juice and water for cooking the groats, and I’m adding a unique mix of spices called “five spice” to the cooking liquid.
Should I toast buckwheat groats?
Before cooking, buckwheat groats can be toasted to release an even stronger nutty flavour and enhance the overall taste of your dish. Toasting the seeds also makes them slightly firmer and results in an even more chewy texture.
It is an optional step which depends on your preference and the specific dish. I like to use it when making salads or Asian-inspired side dishes to get a more complex nutty flavour while adding more texture to the dish.
How to toast your buckwheat groats? Place them on a dry skillet and toast them on medium-high heat for 3-5 minutes. They will start releasing a fragrant, nutty aroma and turn lightly golden brown. Later, continue with the cooking process by following the instructions above.
How to store cooked buckwheat groats?
Let them come to room temperature: Let your cooked buckwheat cool down to room temperature before you plan to store it. This will help prevent condensation and excess moisture from forming inside the container.
Choose a suitable storage container: Store buckwheat in an airtight container or resealable bags.
Refrigerate buckwheat: If you plan to use your cooked buckwheat in a few days, keep it in an airtight container inside your fridge. It should last for 4-5 days.
How to reheat buckwheat groats?
To reheat your buckwheat groats, you can use a few different methods: steaming, microwaving, or reheating them on the stovetop.
- Steam buckwheat: To reheat your groats, steam them for 5-7 minutes until warmed through. The time will largely depend on the amount of buckwheat you are reheating.
- Microwave buckwheat: Place buckwheat in a microwave-safe dish with a suitable lid. Optionally, you can use microwave-safe plastic wrap, but leave a small opening for the steam to escape. Set the microwave to medium power mode and reheat it for 1-2 minutes. Fluff it up with a fork and see if the temperature and texture are as desired. If not, put it back for intervals of 30 seconds.
- On the stovetop: Heat buckwheat groats on the stove top with a little bit of liquid (water or stock) until warmed through.
Can you freeze buckwheat groats?
Luckily, buckwheat is also suitable for freezing, which can help you reduce waste and manage time better. Transfer your cooled buckwheat to a freezer-safe container or resealable freezer bag and store it in your freezer for up to 3 months.
In case you are using freezer bags, make sure to squeeze out as much air as possible.
The best way to thaw your buckwheat is by placing it in the refrigerator overnight. The next day you can reheat it the same way as refrigerated buckwheat.
Health benefits of buckwheat groats
Buckwheat groats are primarily a source of carbohydrates with a small amount of high-quality protein, a good amount of fibre and an excellent amount of antioxidants and minerals. Thanks to their complex nutritional composition, they can significantly improve your diet. Let’s see what they might be particularly good for.
May improve blood sugar control:
Thanks to a good amount of fibre, buckwheat has a low to medium glycemic index, which means that it shouldn’t cause unhealthy spikes in blood sugar levels.
It is also the richest food source of a unique vitamin-like carbohydrate, D-chiro-inositol that has been shown to help moderate the rise in blood sugar after meals.
Promote heart health:
Buckwheat is also the richest source of antioxidant polyphenol rutin among cereals and pseudocereals. It may benefit heart health by preventing the formation of blood clots, lowering inflammation and blood pressure.
Buckwheat is also a good source of other heart-healthy compounds such as fibre, specific proteins, magnesium and copper.
May improve digestion:
As you already know, buckwheat groats are a good source of fibre, especially cellulose and lignin. These fibres may help with constipation and improve your gut health.
Still, most of the fibre found in buckwheat is concentrated in the hull, the outer coat that gets removed in buckwheat groats. If you want a richer source of fibre, opt for dark buckwheat flour.
Main takeaways
If you wish to add variety to your diet, introducing nutrient-rich buckwheat is the way to go! It belongs to a group of pseudocereals, seeds that are rich in carbohydrates, which makes them a great substitute for more often used grains like rice or wheat. Apart from complex carbohydrates and fibres, it is a good source of high-quality protein and an excellent source of minerals and antioxidants.
Regular consumption of buckwheat can benefit your blood sugar control, heart health and digestion.
Buckwheat groats are an extremely versatile ingredient, too, and they are incredibly easy to prepare.
Before cooking, rinse buckwheat under cold running water. To cook buckwheat, use a ratio of 1,5:1 for a slightly chewy texture. Add buckwheat to lightly salted, boiling water and cook on a low simmer, covered for 10-12 minutes. Once cooked, leave it off the heat for another 5 minutes to absorb any leftover water and fluff up.
For a more enhanced nutty flavour and firmer texture, you can also toast it before rinsing it, especially if you want to use it in salads.
For more tips on how to store and reheat buckwheat, check out this!
Now that you know how to cook buckwheat, find out some ideas on how to incorporate it into your everyday cooking!
Try out my buckwheat recipes
Asian-inspired vegan buckwheat salad
Spiced buckwheat porridge with apple
