Cooking roasted buckwheat - tips

What is buckwheat? 

Buckwheat is made from a flowering plant called buckwheat (Fagopyrum esculentum) cultivated for its grain-like seeds. Buckwheat is not a grain like barley or wheat, from which barley or semolina are produced. Buckwheat is made from seeds. The bushes of buckwheat plant reach about 60 cm in height. They have intensely fragrant and small white flowers in summer. From these flowers bees produce buckwheat honey with a characteristic taste and smell.

Buckwheat is a very popular staple in Central and Eastern Europe. It is used in many savoury dishes, similarly to rice and in sweet dishes like pancakes.

Roasted buckwheat health benefits 

Buckwheat is a highly nutritious food. In fact, many people consider to be a superfood. It is a good source of complete plant-based protein, dietary fibre, and energy. The protein in buckwheat is like in meat, it contains all of the essential amino acids that your body cannot produce. That's why it's especially recommended for vegetarians and vegans. 

The fibre content is highly soluble so it is great for those with high cholesterol and blood pressure. 

Buckwheat is a great source of minerals like zinc, copper and manganese. 

It also contains antioxidants, such as rutin which help reduce inflammation and lowers blood pressure. Buckwheat has more antioxidants than other common cereal grains like wheat or oats. 

Buckwheat offers many health benefits including improving heart health, helping weight management and reducing blood sugar and promoting weight loss. Eating buckwheat on regular basis can help you lower bad cholesterol.

Buckwheat contains healthy complex carbohydrates which makes it ideal for all those following a healthy lifestyle. 

What's the difference between raw and roasted buckwheat? 

You can buy raw or roasted buckwheat groats. Buckwheat that has not been roasted is known as raw buckwheat and has a lighter colour. If the buckwheat you bought is not roasted you can quickly roast it on a dry pan over medium heat 4-5 min until it is golden brown.

Roasted or toasted buckwheat is often described as Kasha and it has a darker colour. Kasha (or kasza) is commonly used in Central and Eastern European cuisine. It has a distinct, earthy and nutty flavour.  

What is the best way to use buckwheat? 

Buckwheat is a very versatile food and can be incorporated in many dishes, both sweet and savoury. It is a cheap staple with a long shelf life so you can keep it in your kitchen pantry for long. 

It can be used as a healthier rice replacement. It is naturally gluten-free so it can be used by people on a gluten free diet. 

What is the best way to cook roasted buckwheat? 

So you want to make fluffy, not mushy, buckwheat? 

Buckwheat is easy to cook. All you need it a pot, water and some salt. However you can also add some flavourings like butter, vegetable stock or herbs and spices if you make a savoury dish. Adding some extra flavour lifts your buckwheat to the next level. 

First, rinse the buckwheat and drain it well. Then boil some water in a pot (1 cup of buckwheat - 1,5 cup of water) add some salt. When the water boils add to buckwheat groats and bring to boil again. Reduce the heat and cook for about 15 min. 

If you want to use buckwheat for sweet recipes just use water or milk and salt.