How to Cook Buckwheat 3 Ways | Whole Grains Month | Explore Whole Grains

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:

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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You deserve to be happy and healthy. Until next time!

[kalahealthandwellness]

How do you want to use buckwheat in your dishes?

[ImViviTors]

The method #3 is exactly what I was looking for! Minimum cooking time to preserve the maximum amount of nutrients and green buckwheat turned out Al Dente as I wanted! And when warmed up again it wont become mushy. Thanks a lot for sharing!

[el_millonario]

Buckwheat should be roasted. The picture you’re showing during the introduction shows brown buckwheat. That’s roasted. You can do it yourself in a skillet without oil or buy Russian buckwheat which already comes roasted.
After roasting it won’t get that mushy and much more flavorful! I use a buckwheat to water ratio of 1:1.5.
Use it for a stir fry after cooking, which will reduce the moisture, and you won’t eat any other grains anymore ;)

[glebs.]

Hi Joyce, really nice try with raw buckwheat, but I think it is still very sticky - this is because in some countries they don't now about this seeds, in our country in Russia we eat a lot of buckwheat - but 95 % is roasted buckwheat (it has brown color and it is quite hard compared to the raw one), and from my experience i suggest you try the roasted buckwheat - it is really different and comes out quite friable as you want it to be, hope you like it...😉you can use spices also and prepare it as rice - equally

[conradtaylor]

I have used the pasta method to cook buckwheat. Thus, I used the buckwheat to water ratio of 1:6 or 1:10 and cooked it for 10 - 15 minutes. The 10 - 15 minutes was on the packaging for Bob's Red Mill Organic Whole Grain Buckwheat. When the time was up, I would check for al-dente and drain off the excess water.

[ujelisunar]

In Nepal has also history of buckwheat

[GlazunMr]

To avoid it to be mushy, it needs to be soaked in a water for a night. You will see slime, rinse it and cook👍

[jenniferlucienne]

This video had nothing to with health or with cooking!
Where are the "3 ways"??
How long the buckwheat cooks is the least important thought about it.
Why not share how buckwheat is delicious and high in nutrition? It can be used in so many sweet or savory dishes!