Buckwheat:
Everything You Need to Know to Get Started

Buckwheat.

What an understated food with so many applications in the grain free and gluten free diet - or any diet, for that matter. Don’t be confused by the name: Not only does it have nothing to do with wheat, it’s not even a grain, because the plant from which it comes is not a grass. So in that regard, it’s a pretty unfortunate name.

The buckwheat plant is a green, leafy, flowering plant. The fruit of the plant is a non fleshy fruit that contains a single seed. In fact, the fruit is practically all seed, and it is this seed that dries, and is harvested and eaten.

Often referred to as kernels, or groats, the seeds are a greenish-tan colour and are uniquely triangular shaped. While they can be eaten raw, they are pretty tough, so in most recipes you will find them soaked and/or steamed first.

Uses

You will find this nutritious food in savoury main meals, side dishes, breakfast cereals and porridge as well as in baked goods.

Read on for the many different ways you can include it in your meals.

Roasting

Buckwheat is commercially available raw or roasted. Roasting enhances the nutty flavor of the kernels. It’s all about flavour, so go with whichever one you like the taste of more. You can also roast raw kernels yourself by heating them in a skillet for 5 - 10 minutes, stirring frequently, until brown(er).

Buckwheat kernels are also called ‘kasha’, which is the term commonly used in many countries when the kernels have been roasted.

Where Is It Popular?

This plant is grown as a crop in many parts of the world. The main producers are Russia and China, but it has been grown in countries across every continent to varying degrees (OK, so not Antarctica).

It has been grown in Asia for thousands of years. It is thought to have originated in China. It spread to Eastern Europe, where it made a particularly good impression on the Russians as can be evidenced by their love of blini (which is like a buckwheat pikelet) and the fact that Russia have been world leaders in buckwheat production up until the very recent past.

It then made its way to the rest of Europe and was introduced to North America by Europeans as one of the first crops.

It was commonly eaten in Asia and Europe as a staple for thousands of years. Even up until 100 years ago it was a common crop in parts of North America, but advances in fertilizers allowed crops such as wheat and corn to thrive (and actually had the opposite effect on buckwheat), so it took a back seat.

In fact, the plant itself goes best in low fertility soils. It is best suited to cooler climates with short growing seasons.

What Forms Does It Come In?

Us humans are a resourceful and inventive bunch. If you can harvest it, cook it, sprout it, puff it, mill it, flake it or roast it you can bet we’ll try it.

I’m happy to say that there has been success on all of these fronts and you can enjoy the fruits of all that hard work that those crafty little experimenters before you have put in.

Am I ranting? Let’s move on to the useful stuff....

Sprouted

Sprouting the raw kernels is really easy. It’s great for sandwiches and salads. It’s surprisingly filling and very nutritious.

Follow these instructions for edible sprouts within 24 hours:

1. Soak raw kernels in water for at least 30 minutes. You can leave them for longer if you need to.

2. Rinse thoroughly, until the water runs clear. Drain well. Make sure that each time you drain, that you drain well, leaving as little water as possible between the kernels. The kernels easily go bad if left too moist.

3. Place into a wide mouthed, glass jar. Cover with cheesecloth, mesh or other similarly light cloth. Cut up nylons work well, I’ve found. Secure the cloth with a rubber band. Rest lengthways (to allow the sprouts to spread out) in a cool place away from direct sunlight.

4. Rinse and drain once per day for 1 – 2 days.

5. After approximately 24 hours, the kernels will show a small sprout. You can eat them now, or leave them for another day if you like your sprout a little longer.

6. Rinse, drain and keep in the fridge. Eat within 2 – 3 days.

Puffed

You can buy puffed buckwheat at your local health food store and even in the health food section of some supermarkets which cater to the more discerning foodie.

The puffed variety makes a great breakfast cereal. Try mixing it with other puffed pseudo grains such as amaranth and quinoa. Add fresh or dried fruit, roasted nuts and milk. Simple and easy. Tasty. Grain free. Gluten free. Nutritious. Have I missed anything?

Rolled into Flakes

It does come rolled, just like rolled oats. The drawback is that it is very hard to find. There is a company called Trouw in The Netherlands who sell it, so if you’re in that neck of the woods, you’re in luck. They also specialize in buckwheat products generally.

How to Prepare?

Cooking the raw or roasted kernels is quick and simple. For ideal results, follow these simple instructions:

1. Soak kernels in water for 30 minutes

2. Rinse

3. Cover with water in a saucepan. Add a stock cube for flavor if you wish.

4. Bring to the boil and simmer until water has been absorbed.

Instead of steps 3 and 4: After you’ve soaked the kernels, they are actually soft enough to eat. So if you like them with a bit more form, add them to a salad or stir fry now. Or, if you’re in a hurry, you can just heat the soaked kernels in the frypan or microwave, straight after rinsing for an even quicker meal.

Got a creative streak? Experiment:

- Add vegetables/meat/tofu and raw or roasted kernels in the skillet or wok for a stir fry. Mushrooms are a particularly good choice.

- Fry some onion, add cooked kernels and a dab of mustard for a zesty side dish.

- Resurrect your old favourites by using buckwheat instead of rice in a risotto or fried rice recipe.

- Add to soups in the way you would barley or lentils.

Where Do I Get It?

You will find the raw, roasted and puffed kernels at your health food store or bulk whole foods store. It is quite reasonably priced, especially compared to some of the other grain alternatives.

Nutrition

Yes indeedy, this food is very nutritious, no matter how you define nutrition. Click on this link to find out more.

Buckwheat Flour

The kernels are ground into a flour that is available commercially. You can also make it yourself in with herb/coffee grinder. Click here for everything you need to know about Buckwheat Flour.

Storage

The usual recommendation is to keep your kernels in a sealed container in the fridge or freezer for up to 6 months.

However, if you live on the edge (or are just plain disorganized) my personal experience shows that if you store your kernels in a sealed container out of direct sunlight and in a dry place, they will last for 2 years or more at room temperature.

Yes folks, taking risky behavior to new heights.

Recipes

So now you know all about buckwheat, it’s time to stock your cupboard and get cooking.

Starting at the beginning, buckwheat makes a great breakfast. Try the buckwheat porridge, made straight from the raw or roasted kernels, or this easy cereal recipe, made with puffed buckwheat. On the third day, make the buckwheat granola from the grain and gluten free granola recipes page.

And when you’ve finished your breakfast, move onwards through the day with this chili, just for a change. It’s a great little recipe from the Canadian Special Crops website, of all places.

Kernel and Lentil Chilli

Ingredients

2 tbs oil
1 large onion
1 green bell pepper
2 cloves garlic, minced
1 tbs chili powder (or as desired, to taste)
1 tsp paprika
1 tsp ground cumin
1 tsp ground oregano
3 ½ cup beef, chicken or vegetable stock
1 x 500 - 540ml can (1 ¼ cup) chopped tomatoes
½ cup red lentils
½ cup roasted buckwheat kernels
Salt and pepper to taste

Method

In a large saucepan, heat oil and sauté onions, pepper, garlic, chili powder, paprika, cumin and oregano until onions are soft.

Add stock, tomatoes and lentils.

Bring to the boil, then simmer for approx. 30 minutes.

Add buckwheat and simmer for a further 15 minutes. Season to taste.

Serves: 4 – 6.

Fried Kernels

The quantities here are only provided if you really need guidance. But let’s face it: It’s a stir fry, it’ll taste fine no matter what proportion you have them in.

Ingredients

1 cup raw or roasted buckwheat kernels
1 stalk celery, with leaves, chopped
1 corn cob, kernels sliced off
1 carrot, julienned
200g mushrooms, chopped
7 spring onions, sliced
3 silver beet leaves or 10 kale leaves or choose your own leafy green
½ bunch fresh coriander/cilantro
1 egg (optional)
Sesame oil
Olive oil
Soy sauce

Method

Soak buckwheat for 30 minutes, then rinse well. Place in a saucepan with one stock cube and cover with water. Bring to the boil and simmer until all water is absorbed – approx. 15 mins.

Heat a wok with ½ cup water at the bottom. When water is boiling, add celery, carrot, mushrooms and spring onion. Stir on high heat for approx 5 minutes. Add small amounts of water, as required, to keep the wok from drying out.

Add corn and buckwheat and stir another 2-3 minutes until no water remains at the bottom of the wok.

Add olive oil, sesame oil and soy sauce to taste and mix through to heat.

Break egg into the wok, remove from heat and stir until the egg is combined .

Sprinkle with fresh coriander/cilantro and serve immediately.

Serves 3 – 4.

Pumpkin Bread Recipe

And lastly, here is a pumpkin bread made from buckwheat flour, again from the Canadian Special Crops website.

Keep a stash close by for anytime of day.

Ingredients

3 eggs
½ cup oil
1 cup buttermilk
1 tsp vanilla
1 ¼ cup sugar
2 cups pureed pumpkin
2 ½ cups buckwheat flour
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
½ tsp ground cloves
½ tsp ground ginger
1 cup raisins

Preheat oven to 350F/190C.

In a large bowl, beat eggs.

Add oil, buttermilk, vanilla and sugar. Beat well.

Add pumpkin puree and beat again.

Sift together buckwheat flour, baking powder, baking soda and spices.

Add to pumpkin mixture. Mix well.

Stir in raisins.

Pour into a two 3 ½ x 7 ½ inch/9 x 20 cm loaf pans or three 3 ¼ x 5 ¾ inch/8.5 x 15cm pans.

Bake 40 – 60 minutes or until cake tester comes out clean, and depending upon the size of the loaf tin.