What is Buckwheat?

This post may contain affiliate links. Read our privacy policy.

Maybe you’ve spotted buckwheat in your local health food store or the latest Veganuary video and wondered, what exactly is buckwheat, anyway? This ingredient guide will cover everything you need to know about buckwheat, including varieties, how to substitute it, and how to cook it!

What is Buckwheat?

Buckwheat might sound like a type of wheat, but it’s actually not a grain. Buckwheat is a seed from a flowering plant (in the Polygonaceae family). Despite the name, it’s not related to wheat and is gluten-free.

The seeds, also called groats, are often used as a grain substitute in cooking and baking. Buckwheat is known for its earthy flavor, high nutritional value, and adaptability in various dishes.

In Eastern Europe and Russia, roasted groats are often called kasha.

Origin

Buckwheat originated in Southeast Asia but today it’s used all over the world. Russia, China, Ukraine, and the United States are the largest producers of buckwheat. In the U.S., it’s commonly grown in New York, Pennsylvania, and North Dakota. In Canada, it’s grown in the prairie provinces.

Varieties

Buckwheat comes in several forms for different uses:

1. Whole Buckwheat Groats – The hulled seeds, perfect for cooking like rice or quinoa.
2. Toasted Buckwheat (Kasha) – Popular in Eastern European dishes, kasha has a nutty flavor and a reddish-brown color.
3. Buckwheat Flour – Finely ground groats used in gluten-free baking and to make noodles like Japanese soba.
4. Buckwheat Noodles – These include soba noodles, a Japanese staple.
5. Buckwheat Tea – Made from roasted groats or hulls, offering a mild and nutty flavor.

Appearance

Buckwheat seeds are small, dark brown, and pyramid-shaped.

What does Buckwheat Taste Like?

Buckwheat has a robust earthy and subtly nutty flavor and pairs well with both sweet and savory ingredients, making it versatile for many recipes.

Nutritional comparison

Buckwheat and barley have a similar nutritional makeup, per 100 grams dry measurement.

How to cook Buckwheat

Buckwheat’s versatility makes it a favorite in many kitchens. Here are some popular ways to use it:

• Granola: Toasted buckwheat goes well with nuts and dried fruit for a crunchy, nutrient-packed snack.
• Cooked groats: Simmer like rice or quinoa for side dishes, salads, or breakfast porridge.
• Pancakes: Use buckwheat flour to make gluten-free pancakes or crepes.
• Noodles: Prepare soba noodles for stir-fries or soups.
• Baking: Incorporate buckwheat flour in bread, muffins, and cookies for a nutty twist.
• Stuffing: Use cooked groats as a base for stuffing vegetables like peppers or squash.

Cooking Buckwheat on the Stove Top

1. In a medium pot with a lid, mix 1 cup of buckwheat with 2 cups of water and a pinch of salt.
2. Bring to a boil.
3. Turn the heat down and simmer with the lid on for about 10 minutes, or until the buckwheat is cooked.
4. Remove from the heat and let sit for 5 minutes off the heat with the lid on. Serve.

Buckwheat recipes

• Buckwheat Porridge: A hearty breakfast with milk, honey, and fresh fruit. My recipe coming soon!
• Soba Noodle Salad: With a peanut butter sauce and fresh veggies this soba noodle salad by Pinch of Yum looks so delicious!
• Buckwheat Blini: Mini pancakes perfect for appetizers with toppings like smoked salmon or sour cream. This buckwheat blini recipe by Ina Garten is on my must-try list.
• Vegan Buckwheat Burgers: Combine cooked groats with beans and spices for a protein-rich patty. This recipe by Happy Foods Tube looks good. I’m looking forward to developing my own also – I love veggie burgers!
• Buckwheat Tabbouleh: A twist on the classic Middle Eastern salad using buckwheat instead of bulgur.

Cultural Significance of Buckwheat

Buckwheat holds a special place in many cultures. In Russia and Eastern Europe, kasha is a comfort food often served with butter, mushrooms, or sour cream.

Japanese soba noodles are a cornerstone of traditional cuisine, symbolizing longevity, and are eaten during New Year’s celebrations.

In Brittany, France, buckwheat is used to make savory crepes called galettes, filled with ingredients like ham, cheese, and eggs.

Storage

Store buckwheat groats and flour in an airtight container in a cool, dry place.

Frequently Asked Questions