What is buckwheat? Learn all about this gluten-free grain, what recipes to use it in, health benefits, and how to cook it on the stove top, in an instant pot, or slow cooker! We want to help make it easier to follow a gluten-free diet without missing out on delicious meals the whole family can enjoy!
We ❤️ Buckwheat
Buckwheat definitely doesn’t get the attention it deserves! After all, not only is it gluten-free, but it’s also extremely nutrient-rich, high in fiber, and contains a solid amount of protein with 13.3 grams per serving.
Plus, it’s so easy to use! Buckwheat is extremely versatile and can be swapped out for rice, couscous, potatoes, pasta, and more. Eat it as cereal, mix toasted buckwheat groats into a salad for a little extra crunch, turn it into noodles…honestly, the options are endless, and oh so tasty!
What Is Buckwheat?
Considered a “pseudo-grain,” buckwheat is a seed that is often consumed as a cereal, but does not grow as a grass. Depending on how you’re using buckwheat, it can be served hot or cold, sweet or savory. One of the reasons why we love it so much is because of how versatile it can be!
We went into detail about all 7 of our top gluten-free grain options in our Gluten-Free Grains Guide.
Is Buckwheat A Carb or a Protein?
With 71.5 grams of carbs, 13.25 grams of protein, and 3.4 grams of fat per 100 grams, buckwheat is considered a carb. However, with 10 grams of fiber, it contains a high amount of resistant starches which are not completely absorbed by the body and offer additional health benefits.
What Does It Taste Like?
Most commonly, cooked buckwheat is described as having a nutty flavor similar to that of wheat or rye.
What Are Buckwheat Groats?
If you noticed I referred to buckwheat as buckwheat groats, you might’ve been a little confused. Are they two different things? Not quite! You see, buckwheat groats are simply the hulled seeds of the buckwheat plant that we use for cooking.
Nutrition Myth: Despite its name, buckwheat does not contain any wheat, nor is it related to wheat.
Buckwheat Health Benefits
As mentioned, buckwheat is a good source of whole grain carbs and fiber. However, it’s also loaded with vitamins and minerals including magnesium, phosphorous, and potassium. As a result, it can help prevent heart disease, assist with weight loss or weight management, improve digestion, help manage diabetes, boost your immune system, and more! (Source)
How to Cook Buckwheat
We know learning how to cook buckwheat can be intimidating but promise it’s super easy! All you have to do is boil the grains in a pot on a stovetop. Or, cook them in an Instant Pot or slow cooker.
Note: Sea salt helps improve the flavor of your buckwheat groats and can help speed up the time it takes the water to boil.
Stovetop Option
Water Ratio: 1:1.5 – This means that for every 1 cup of buckwheat groats you’ll need 1.5 cups of water.
Instructions
- Place your water in a saucepan over high heat, and bring it to a boil.
- Add your buckwheat groats and a small pinch of sea salt.
- Bring the water and buckwheat to a boil again, and cover the pan with a lid. Reduce the heat to medium-low, and let it simmer for 10-15 minutes or until the buckwheat is tender.
Cooking Tip: Check your buckwheat for doneness after 8 minutes of cooking.
- Once the buckwheat is cooked to your liking, drain off any excess water.
Instant Pot Option
Water Ratio: 1:1.75 – This means that for every 1 cup of buckwheat groats you’ll need 1.75 cups of water.
Instructions
- Place both the water and the buckwheat groats in the Instant Pot.
- Close the lid, and set it to cook manually on High pressure for 5 minutes.
- Then, allow for 10-15 minutes of natural release before using the quick-release setting to finish releasing the remaining pressure.
- Drain off any excess water.
Slow Cooker Option
Water Ratio: 1:2 – This means that for every 1 cup of buckwheat groats you’ll need 2 cups of water.
Cooking Tip: Check your buckwheat for doneness after 8 minutes of cooking.
- Place both the buckwheat groats and the water in the slow cooker.
- Cover with a lid, and cook on high for 2 hours or on low for 4 hours (or until the buckwheat is soft and tender).
- Drain off any excess water.
Pro-Tip: For a warm, cereal-like porridge option, substitute the water in each cooking method for your favorite non-dairy milk of choice!
Storage & Reheating Tips
Unlike other grains, uncooked buckwheat is best kept in the fridge for 2-3 months or freezer for up to 6 months. This helps prevent any moisture from seeping in and prevents bugs.
Cooked: Store prepared buckwheat in an airtight container in the fridge for up to 3 days or in the freezer for up to 3 months.
How to Reheat
The easiest way to reheat cooked buckwheat is to warm it in the microwave in intervals of 30 seconds until the desired temperature is reached. However, you can also add it to a skillet with butter, oil, or non-stick spray. For the best results, cover the skillet with a lid.
More of Our Favorite
Buckwheat Recipes You’ll Love
Common Questions
Before we start, let’s first make it clear that mushy buckwheat is not necessarily a bad thing. In fact, many people prefer it this way! However, if you like slightly firmer buckwheat groats, be sure to pay close attention to the water rations being used as well as the cooking time. The more water used and longer the buckwheat cooks, the mushier it will be.
Kasha is simply buckwheat groats that have been roasted and is super easy to make on your own!
How to Cook Buckwheat (3 ways)
- Total Time: 15 minutes
- Yield: 1.5 to 2 cups cooked buckwheat 1x
- Diet: Gluten Free
Description
Now that you know what buckwheat is, learn how to cook it on the stovetop, in the Instant Pot, or with a slow cooker, too! It’s a nutrient-rich, gluten free grain that can be served with any meal!
Ingredients
- 1 cup buckwheat groats
- 1 ½ – 2 cups water or non dairy milk of choice (The liquid varies depending on the cooking method. See instructions.)
Instructions
Stovetop Directions
Ratio of 1:1.5 – This means for every one cup of buckwheat groats, 1 ½ cups of water are needed.
- Place the water in a saucepan over high heat, and bring it to a boil.
- Next, add the buckwheat groats and a small pinch of kosher or sea salt.
- 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 the buckwheat groats are tender. Check for doneness after about 8 minutes.
- Drain off excess water.
Instant Pot Directions
Ratio of 1:1.75 – For one cup of buckwheat, 1 ¾ cups of water are needed.
- For a warm cereal (porridge), substitute the same amount of milk or non-dairy milk for the water.
- Place the water/milk and groats into the Instant Pot. Manually set to cook at HIGH pressure for a cook time of 5 minutes.
- After 5 minutes, allow 8 -12 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, 2 cups of water are needed.
- Place the buckwheat groats and water into a slow cooker.
- Cook on high for 2 hours (or until the groats are soft) or low for 4 hours.
- Drain off any excess water.
Notes
Cooking times vary with slow cookers, so be sure to check progress halfway through cooking
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: sides
- Method: stove
- Cuisine: American
I just discovered your website and am going to create a shortcut so it is very easty to access. Thank you for providing three different vessels for cooking buckwheat. Some days you want to cook; some days you want to set it and forget it. Looking forward to trying some of your recipes. They look fantastic11
you talk way too much. The whole video should have been 15 seconds
We use buckwheat for breakfast and we also use it as a stuffing for Turkey or chicken. You need to cook it at least a little bit first or it will be crunchy, but it works very well as a stuffing. Also good in duck as it soaks up some of the oil.
Jody, buckwheat stuffing sounds delicious, and the thought of cooking it in duck fat makes me swoon!
Hi Lindsay. I discovered buckwheat just recently. I tried it as sub for barley in beef barley soup in a slow cooker. I LOVED it and will try more of it and kasha too in other recipes.
My groats always come out mushy. What am I doing wrong?
Have you tried toasting them first? Like kasha?
Thank-you. I read that Buckwheat is good for nerves/optic nerve-eyes. I’m going to try making the hot cereal now.
You’re welcome Shelley! Hope you enjoy!
Very helpful, and useful
Thank you
I’d love to try this buckwheat since I want to practice gluten-free food I heard this already that it helps to improve the gut, so it’s safe for the diet as well. Where can I purchase this? Is this available nationwide? I came from an Asian country I don’t know if we have this already, by the way, I did some research about this I found this site that explains the benefits I hope it helps the readers, here’s what I meant https://activatedyou.com/is-buckwheat-gluten-free/ thank you
I love buckwheat groats! Thanks so much for this!
Yaayy!! me too! You’re welcome, Lauren!