Buckwheat: Not Wheat, Not a Grain, and Surprisingly Versatile

The name buckwheat is confusing. It is not a type of wheat and not even a true grain. It is the triangular seed of a plant in the same family as rhubarb and sorrel, and it has been farmed across Russia, Eastern Europe, Japan and China for centuries. It is naturally free of gluten, though cross-contact can happen during processing.

Raw groats and kasha

Hulled buckwheat seeds are called groats. They are pale green-tan and mild, with a gentle grassy flavour. Toasted groats are called kasha in Eastern European cooking, and they are darker, nuttier and much more aromatic. You can buy them already toasted or toast raw groats yourself in a dry pan for a few minutes.

How to cook groats

Use about one part groats to two parts water. Bring to a boil, add a pinch of salt, cover and simmer for about 10 to 15 minutes, then rest off the heat for a few minutes. Raw groats are softer and cook faster, while kasha holds its shape longer. A traditional trick is to coat toasted groats in a beaten egg before adding hot liquid so each grain stays separate. Do not overcook, or you will get mush.

Flour, pancakes and noodles

Buckwheat flour is dark, earthy and slightly bitter in a pleasant way. It makes Breton galettes in France, blini in Russia and soba noodles in Japan. Soba is often a mix of buckwheat and wheat flour, though 100 percent buckwheat versions exist, so check the label if you need gluten free. In baking, buckwheat flour works best blended with other flours, as it lacks the stretch of wheat dough.

Buckwheat loves mushrooms, caramelised onions, eggs, beetroot, cabbage, smoked fish, sour cream and butter. For sweet dishes, try it with apples, pears, honey and cinnamon. A bowl of groats with fried onions and a soft egg makes a quick supper.

Nutrition at a general level

Buckwheat offers fibre, plant protein and minerals including magnesium, manganese and copper. It is a satisfying carbohydrate food that digests slowly for many people. As with every food, exact amounts depend on the variety and the preparation.

Storage and cautions

Groats keep for months in a sealed jar in a cool, dark place. The flour is more fragile because the oils in it can turn stale, so buy small bags and keep them in the fridge or freezer. Buckwheat is a known allergen for a small number of people, sometimes in those who are also sensitive to latex, and reactions can be serious, so introduce it carefully if you have a history of allergies. People with coeliac disease should choose products labelled gluten free, because buckwheat is often processed on shared equipment.

Sprouted and raw uses

Raw buckwheat can be soaked and dehydrated into a crunchy snack, which some people call buckies. Soaked buckwheat gets very slimy, so rinse it thoroughly, and cook rather than eat large amounts raw if you are not sure how you tolerate it.

This article is general information, not medical advice.