How To Cook Buckwheat Groats

Despite their deceptive names, buckwheat is a great gluten-free grain. It has a distinct nutty flavor and is a great option for those looking for gluten-free whole grains. If you are on a vegetarian diet, buckwheat can be a really great source of vegetarian protein.

Let me share several simple ways if you are wondering how to cook buckwheat groats.

While there are many types of grain that contain wheat, there are also many that don't.

In this post, I will share 3 different methods for cooking buckwheat- the cooktop, rice cooker, and pressure cooker.

I also have a post about cooking whole grains which includes many common whole grains you probably have access to.

What are buckwheat groats?

Buckwheat groats, strangely enough, are closely related to rhubarb. Strange, right? It is a pseudocereal that is grown in the Northern Hemisphere in Russia, Kazakstan, China, etc.

It is a gluten-free whole grain, making it a great option for those with celiac disease.

With the surge of gluten intolerances and allergies, buckwheat is easy to find at your local grocery store. You can also find it online if it isn't available in your area.

What is buckwheat kasha?

You may have heard the term buckwheat kasha and wondering what the difference between buckwheat kasha and buckwheat groats is. They are the same food, but buckwheat kasha has been roasted.

Did you know you can even roast your own kasha at home? Yes, you can! Take raw buckwheat groats and roast the in your oven. I will add instructions for how to do this and cook your buckwheat in the recipe box below.

Now buckwheat kasha when it comes to Eastern European foods is the roasted buckwheat that has been cooked into cereal or porridge. It has a delicious nutty flavor. If you have an Eastern European market near you, they always have a great selection. We have several near me and they both have it.

Ingredients for cooking buckwheat

• Raw or toasted buckwheat kernels- If it is raw, I will show you how to toast it in the section below.
• Water or broth
• Butter or coconut oil- I prefer using unsalted butter.
• Salt

How to cook buckwheat on the cooktop

This is probably my favorite way to cook buckwheat and very simple. I will add this method to the recipe card below.

• Buckwheat is very simple to cook, similar to other grains and rice.
• Rinse the buckwheat well in a colander with cold water. This will rinse off the bitter flavor.
• Start by bringing your water to a boil over medium heat.
• Add the salt and buckwheat to the boiling water, cover, reduce to low heat, and let this cook for about 15 minutes.
• Remove it from the heat, but leave it covered. Let it sit for 7-10 minutes.
• It will be ready to serve and is a fluffy buckwheat with a soft texture.

How to cook buckwheat in a rice cooker

Cooking buckwheat in a rice cooker is even easier than cooking it on the cooktop. It might be the easiest way to cook it.

Rinse the buckwheat.

Add the liquid and the buckwheat to your rice cooker. Set it to cook for white rice. Place the lid on and let it cook.

Once the timer goes off, I like to let it sit for 5-10 minutes on warm. Fluff with a fork and it is ready.

How to cook buckwheat in a pressure cooker

While I don't think this is the best method, it is also easy.

Give the buckwheat a quick rinse.

Add the buckwheat, liquid, and salt to the pressure cooker.

Set it to high pressure and cook for 5 minutes.

Let the pot naturally release for about 7-10 minutes. Then carefully release what pressure is left.

Take off the lid and it is ready to serve. If there is any additional liquid, you can drain it off.

What are buckwheat groats used for?

You can substitute buckwheat for rice in most dishes, or even quinoa or other whole grains. It is a great side dish. You can also sprinkle it over your favorite salad to add value. It has an earthy flavor that I just love in my fall and winter dishes.

Buckwheat porridge is a classic Eastern European dish and one I love as well. It makes a really tasty hot cereal. You can eat it just like it is, or top it with pure maple syrup, fruit, fried fruits, etc.

Buckwheat pilaf also has a tasty flavor too. This buckwheat beef pilaf is a dish I would love.

Buckwheat can also be ground into buckwheat flour, which is what soba noodles are made of. They are some of my favorite noodles! If you are feeling ambitious, you can also try making your own soba noodles.

How to toast buckwheat

It is straightforward to toast buckwheat if all your can find is raw.

Heat a dry skillet over medium heat. Once it is heated, add in the buckwheat. Stir frequently until the buckwheat is toasted.

It toasts quickly, so keep an eye on it. The buckwheat will toast in about 2-3 minutes.

Should buckwheat groats be soaked?

Whether or not your grains should be soaked is up to personal preference. Soaking can help soften some of the harder-to-digest fibers and starches.

By soaking, it will make them easier to digest.

Another reason to soak buckwheat, as with any other grain is to reduce the cooking time. The hydrated buckwheat will cook in about 30% less time than the unsoaked buckwheat.

Why did my buckwheat turn to mush?

There are 2 reasons for mushy buckwheat. The first is there was too much liquid added. You may think that adding more liquid will produce softer buckwheat. It does, but it also makes it really mushy. The 2 parts liquid to 1 part buckwheat, the water ratio is really important.

The second reason can be cooking it too long. This is why I like to cook it, remove it from heat and then let it sit for 7-10 minutes. This will produce the best results.

How to store cooked buckwheat

If you have leftover cooked buckwheat, you can store it in the fridge for up to 5 days. Be sure it is stored in an airtight container or ziplock bag.

Be sure to wait until the buckwheat is completely cooled before adding and placing it in the fridge.

Can you make buckwheat pasta?

You sure can. It can be a little tricky to work with, but it is so tasty. It is a really good option for those with gluten sensitivity.

I cannot wait to try this recipe from my friends Loreto and Nicoletta at Sugar Loves Spice. The pasta looks amazing and I am excited to add this one to my recipe box!

Tips and suggestions

• Be sure not to overcook the buckwheat or add too much water. This will result in mushy buckwheat and that is not very good!
• If you have leftover cooked buckwheat, you can store it in the fridge for about 5 days.
• Cooking the buckwheat in the broth will add extra flavor unless I am using it for porridge.
• I always toast my buckwheat before cooking if it isn't toasted already. The added flavor of the toasted buckwheat is great.

• Whole Grain Resources
• Buckwheat