Editor’s Note: In January 2019, the Institute of Culinary Education launched the Natural Gourmet Center, a plant-centric and wellness-driven culinary arts program. We’ll be featuring plant-based cooking tips from their instructors here.
What Is Buckwheat?
Though frequently used culinarily as a cereal grain, buckwheat is actually a seed. It’s a great source of fiber, vitamin B6, and minerals such as magnesuim and zinc. It is naturally gluten-free and can be purchased roasted, as unroasted groats, as noodles, or in flour form.
Buckwheat has a deep earthy and nutty flavor. In its unroasted form it is pale green and usually sprouted, and it is labeled as "groats."When you see buckwheat in its light tan form, it has been roasted.Roasted buckwheat, commonly known as “kasha,” is tender and grain-like, and it works well in porridge.
How to Store It
Store buckwheat just as you would store other grains: in an airtight container in a cool, dry, dark location. Use within a year of purchase. Keeping it away from heat, moisture, light, and air will prolong its shelf life.
How to Use It
Pancakes, Blinis, and Crepes: Use buckwheat flour in place of regular flour when making batter for pancakes, blinis, and crepes. Craving something savory? Use fresh herbs such as rosemary or ground pepper to make a batch of blinis for a snack or party hors d’oeuvre.
Soba Noodles: “Soba” is actually the Japanese word for buckwheat. Pick up some soba noodles at the grocery store, cook according to package directions, chill in the fridge until cold, and then make a quick, cold noodle salad: Toss noodles with sliced bell peppers, jalapeño, and scallions; minced garlic; and a dash of low-sodium soy sauce or tamari. Or serve soba noodles in your favorite hot broth, topped with chopped cilantro.
Granola or Trail Mix: Mix sprouted buckwheat groats with your favorite dried fruit for energizing morning fuel or an afternoon power snack.
Savory or Sweet Porridge: Roasted buckwheat cooks down quickly into a porridge that you can top with sweet items, such as fresh fruit, or savory ingredients, such as toasted nori strips.
Risotto: Mix buckwheat with whole grains—e.g., rice and farro—for a multi-grain dish that is full of texture and flavor. Pair with roasted vegetables that are in season for a complete meal.
Mix with Flour: Blend buckwheat in with whole wheat flour (or almond flour, or another flour of your preference). Use the blend in baked goods for Make your own flour blend for more tender products, a rich hue, and a deep, earthy finish.
Natural Pairings: Buckwheat can be slightly bitter, so pair with ingredients such as citrus, fresh herbs, or your favorite natural sweetener, such as pure maple syrup or Date Paste.
Additional Tips
Sprouting Groats: Soak raw groats in cold water for a few hours. Drain and allow to sit in a strainer over a bowl covered with a towel. Rinse twice a day for one to two days.
Do Not Rinse Roasted Buckwheat: When using the kasha variety, there’s no need to rinse, since the grain has already been roasted.
FAQs
Despite the name, buckwheat isn't wheat at all, but instead is considered a pseudocereal as it comes from a plant related to the rhubarb family. Buckwheat seeds are often referred to as “groats,” and may be ground into flour to be used in baking or for soba noodles.
Is it okay to eat buckwheat every day? ›
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.
What are the benefits of buckwheat? ›
Buckwheat is a rich source of unsaturated fatty acids (74.5%–79.3%), which have health benefits against heart diseases, cancer, inflammation, and diabetes (Ruan et al., 2020).
Is buckwheat an anti inflammatory? ›
Anti-inflammatory
Buckwheat contains phytochemicals, rutin and quercetin, which have antioxidant effects and reduce inflammation. These chemicals protect your cells against free radicals and prevent inflammation that can contribute to chronic diseases like cancer.
Is buckwheat more healthy than oatmeal? ›
Buckwheat is rich in various antioxidant plant compounds, which are responsible for many of its health benefits. In fact, it provides more antioxidants than many other cereal grains, such as barley, oats, wheat, and rye (21, 22 , 23 ).
Does buckwheat spike blood sugar? ›
May improve blood sugar and diabetes: "Buckwheat may help improve blood sugar and manage diabetes because it provides a good source of fiber and has a low to medium glycemic index," says Barykoumb. "This means that it is absorbed slowly and doesn't result in high blood sugar spikes.
Who should avoid buckwheat? ›
Unless someone is allergic to buckwheat, people with celiac disease or gluten sensitivity can eat buckwheat produced in a facility free of gluten safely. Allergies to latex or other foods, including rice: Some people who are allergic to rice might also become allergic to buckwheat.
Are there any side effects from eating buckwheat? ›
Buckwheat is generally safe to consume and should not cause side effects in most people. It is possible for buckwheat to cause a reaction in people with buckwheat allergies. They may experience symptoms, such as swelling in the mouth, or hives, when consuming buckwheat.
Can buckwheat cause digestive issues? ›
Symptoms may involve the skin, gastrointestinal tract, cardiovascular system, and respiratory tract, and may include one or more of the following: Abdominal pain, diarrhea, nausea, vomiting, stomach cramps. Hives (allergic urticaria), itching, eczema.
What is healthier, rice or buckwheat? ›
Buckwheat has a high mineral and antioxidant content, resulting in several health benefits. Buckwheat contains more protein than rice and has higher essential amino acids, including lysine and arginine (essential for children).
Why Is It So Expensive? While the global production volume of wheat reached almost 785 million metric tonsin season of 2022/2023, at the same time, buckwheat global production was slightly above 2 million metric tons, therefore it is a minor crop compared to other grains.
What are 3 facts about buckwheat? ›
Buckwheat is rarely affected by pests, and in fact will attract beneficial insects such as ladybugs. Bees go wild for buckwheat — molasses-like buckwheat honey is dark, rich and prized by chefs. Farmers have traditionally employed buckwheat as a “green manure” crop, returning mature buckwheat plants back into the soil.
Does buckwheat heal the gut? ›
Buckwheat is rich in fibre, especially insoluble fibre and a type known as resistant starch, both of which are of particular benefit to gut health.
Is buckwheat good for the colon? ›
It's Good for Digestion
Due to Buckwheat's high fibre content, it can be useful in supporting healthy and regular digestion. Buckwheat mainly contains insoluble fibre, meaning that it doesn't dissolve in water, and it moves smoothly through the digestive tract.
Which is better barley or buckwheat? ›
As you can see, buckwheat has significantly higher protein content compared to barley, and more calories. Barley has a higher fiber content than buckwheat, although both nutritious grains are a good source of fiber. Both grains offer various vitamins, minerals, and essential amino acids, but the specific amounts vary.
What chemical is in buckwheat? ›
The bioactive compounds in buckwheat are flavonoids (i.e., rutin, quercetin, orientin, isoorientin, vitexin, and isovitexin), fatty acids, polysaccharides, proteins, and amino acids, iminosugars, dietary fiber, fa*gopyrins, resistant starch, vitamins, and minerals.
Which is healthier buckwheat or wheat? ›
Buckwheat is healthier than wheat for those who are on a gluten-free diet and it is an excellent option due to its high fiber and nutrient content. Buckwheat, widely considered a superfood, contains several good nutrients for your health. We look at its origins, nutrition facts, and benefits.
Why was buckwheat cereal discontinued? ›
After several years in production, General Mills replaced the maple glaze with a honey flavored glaze, an unpopular change; sales fell, and General Mills discontinued production of the cereal around 1983.
Does buckwheat contain wheat or gluten? ›
Yes, buckwheat is gluten-free. Buckwheat, also called beech wheat or kasha, does not contain any wheat or gluten. Despite the name, buckwheat is not closely related to wheat—buckwheat isn't even a grain. Instead, buckwheat is a flowering plant related to leafy vegetables like rhubarb and sorrel.
