Buckwheat is a gluten-free grain. This pseudo-grain does not have any wheat, though it’s name says wheat, so that means it’s a gluten-free whole grain option!
Today, we’ll learn how to cook buckwheat! To be honest, I didn’t get it right the first or second time, so I’m sharing my findings to inspire you to make mistakes in the kitchen. Failing is all part of the learning process! By the end of the afternoon, I discovered three cooking methods.
Kitchen Tools (same for all 3 methods):
Pot with tight fitting lid; fork; spatula, dry and liquid measuring cup; bowl; fine-meshed strainer (optional)
Note: I rinsed the buckwheat with a bowl and strainer for all three methods. Do not soak them otherwise they will overcook.
Buckwheat Recipe Method 1:
Great for warm breakfast bowls, sweet and savory
Buckwheat to Liquid Ratio is 1:2
Yield: 2 cups cooked, 4 servings
Serving Size: 1/2 cup cooked
Ingredients:
1/2 cup dry buckwheat
1 cup water
Instructions:
1. Add water and rinsed buckwheat to pot
2. Turn temp to high heat and bring mixture to a boil uncovered (5 minutes)
3. Once it’s boiling, turn temp to medium-low and cover, simmer for 15 minutes
4. Allow to sit (covered) for 5 minutes
5. Serve
Buckwheat Recipe Method 2:
Great for stuffed vegetables and patties
Buckwheat to Liquid Ratio is 1:1.5
Yield: 1.75 cups cooked, 3.5 servings
Serving Size: 1/2 cup cooked
Instructions:
1. Add water and rinsed buckwheat to pot
2. Turn temp to high heat and bring mixture to a boil uncovered (5 minutes)
3. Once it’s boiling, turn temp to medium-low and cover, simmer for 8 minutes
4. Allow to sit (covered) for 5 minutes
5. Serve
Buckwheat Recipe Method 3:
Great for rice pilafs, grain bowls and as a topping for salads
Buckwheat to Liquid Ratio is 1:1
Yield: 1.25 cups cooked, 2.5 servings
Serving Size: 1/2 cup cooked
Instructions:
1. Add water and rinsed buckwheat to pot
2. Turn temp to high heat and bring mixture to a boil uncovered (2-3 minutes)
3. Once it’s boiling, turn temp to medium-low and cover, simmer for 5 minutes
4. Allow to sit (covered) for 5 minutes
5. Serve
There’s not one way to cook buckwheat, it’s all about your preference!
Checkout the Oldways Whole Grains Council’s “Whole Grains Around the World” on their webstore:
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This video, How to Pick Whole Grains, How to Cook Brown Rice, Millet, Teff, Quinoa, Oats, Amaranth and Farro can be found in the Explore Whole Grains playlists:
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Please make sure to check with your doctor about any contraindications with eating this food and your medications.
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