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A wonderful side dish, which is simple to make and goes well with anything. Sauteed onions are tossed with buckwheat groats, pasta and seasoned.
23 people made this
Can be purchased in health speciality shops or online.
by moxie & mirth
Excellent basic recipe! Traditionally, the onion is sauteed in chicken fat, but being vegetarian, I use EVOO like the recipe called for. Instead of chicken broth, I use a strong mushroom broth, and then toss a dozen sliced creminis in with the onions to sautee. Don't be shy with your broth and fat in this dish - it's where most of the flavor comes from. One note on the instructions: The way I was taught, you dry-roast the kasha in a hot pan for a few minutes, then bring water/broth to a boil BEFORE adding the kasha. This way it doesn't get mushy.-03 Feb 2011
I love to add an extra veggie like broccoli or something colorful... Otherwise this is just as I have made all of my life!!! Perfection, along with heathful!!! Kasha, or buckwheat, is a complete protein!!!-17 Feb 2008
I wrote this recipe and please note it was edited slightly prior to submitting. I don't know why they did that. I toast the kasha with egg in the pan first, then add the liquid (usually chicken broth or water with bouillon), cover for around 5-9 minutes and it's done. I NEVER DRAIN my kasha. This recipe is just a matter of preparing everything separate and tossing together. When in doubt, follow manufacture instructions. (hint)-14 Dec 2011
In Eastern European countries, buckwheat is a staple ingredient. My mom prepared buckwheat for us at least once a week and vowed that it would single-handedly prevent me from getting headaches.
Serve buckwheat with a cabbage salad. This makes it a filling, delicious meal.
Buckwheat is a super-food that totes so many health benefits. It’s gluten-free, packed with protein, low in cholesterol and high in fiber. Bonus: this grain is super affordable!
Use pollock or another sustainably sourced white fish in this substantial yet, thanks to the lemon and ginger, fresh dish. The flaky fish, alongside a tiny yet noticeable amount of buckwheat in the polenta, make it hugely comforting, too. If you can't get cavolo nero, use kale or other seasonal green. Serves four.
20g roasted buckwheat (kasha), or buckwheat groats
100ml full-fat milk
500ml chicken stock
12 large fresh sage leaves
12 long strips shaved lemon skin (from about 2 lemons)
Salt and white pepper
80g polenta (not the quick-cook sort)
30g unsalted butter
400g cavolo nero, stems stripped off and discarded, leaves shredded
4 large garlic cloves, peeled
15g ginger, peeled and finely chopped
4 tbsp olive oil
600g cleaned pollock fillet, skin on, cut on an angle into four 150g pieces
Heat the oven to 180C/350F/gas mark 4. Put the kasha on a small baking tray and roast in the oven for five minutes (10 minutes if using plain groats). Remove and, once cooled, lightly crush with a pestle and mortar.
In a medium saucepan, mix the milk, stock, eight sage leaves and eight strips of lemon, and add 100ml water, a quarter-teaspoon of salt and a pinch of white pepper. Bring to a boil, turn the heat to low and whisk in the polenta and buckwheat. Stir the mix with a wooden spoon every few minutes, until thick and cooked – 35-40 minutes. (If it gets too thick, add a little more water.) Once cooked, stir in the butter until melted – the mix should be thick but runny enough to fall off a spoon. Cover with clingfilm, to stop a skin forming, and set aside somewhere warm.
Meanwhile, prepare the cavolo nero. Bring a medium pot of salted water to a boil, add the cabbage leaves and blanch for two minutes. Strain and shake off any excess water. Crush two garlic cloves and place in a large, grill-proof sauté pan with the ginger and a tablespoon of olive oil. Cook for a minute on medium heat, add the cavolo nero and a quarter-teaspoon of salt, and cook for six minutes, until wilted and soft. Remove from the pan and keep somewhere warm.
Heat the grill to medium hot. Season the fish with a quarter-teaspoon of salt and a little pepper. Wipe clean the sauté pan and add the remaining oil. Slice the last two garlic cloves and add to the pan with the remaining sage and the lemon. Cook for 30 seconds, turn up the heat and lay in the fish skin side down. Cook for a minute or two, basting, then grill for three to five minutes, until golden brown.
To serve, stir the polenta until smooth (do so over a gentle heat if it has cooled too much) and place two spoonfuls on each plate. Top first with wilted greens and then the fish, and sprinkle with some fried garlic, lemon and sage. Drizzle over any oil from the pan, season and serve.
Cook straight: Use 2 parts water or vegetable broth to 1 part groats. Bring water or broth to a slow boil in a roomy saucepan. Add the groats, then lower the heat, cover, and simmer gently until the liquid is absorbed, 15 to 25 minutes, depending on the grind. If the groats aren’t done to your liking, add 1/2 cup more water or broth and continue to simmer until absorbed. Repeat as neeeded.
Toast first: Heat 1 tablespoon oil for every cup of groats in a heavy skillet. Add the groats and stir quickly to coat with the oil. Toast over medium heat, stirring frequently, until they become a shade darker and very aromatic, about 4 to 5 minutes. For every cup of groats, pour 2 cups water or broth over them and bring to a slow boil. Lower the heat and simmer gently until the water is absorbed, 15 to 25 minutes, depending on the grind. If the groats aren’t done to your liking, add 1/2 cup more water or broth and continue to simmer until absorbed. Repeat as neeeded.
Cooking the groats or kasha is not difficult, but you do have to pay attention to how long you cook it and how much water you use. Kasha should not turn completely soft and mushy.
I don&rsquot mind if the groats are slightly overcooked when making a soup, I feel that makes the soup more comforting and appealing to me, but when making another kind of recipe, I prefer to be able to bite on them, instead of eating them overcooked and watery.
Despite its recent rise to fame, buckwheat is actually an ancient grain with a long history. It has been eaten in Asian and Eastern European countries for centuries, but is now becoming increasingly popular in the west due to its many health benefits.
While buckwheat is often thought of as a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel. However, because its seeds are rich in complex carbohydrates, it is sometimes referred to as a pseudo-cereal.
While it is not a true grain, it can be used like one in cooking and is a delicious alternative to couscous, bulgur wheat, rice and pasta.
Buckwheat is super healthy, very versatile and, despite its name, it’s not actually related to wheat. Buckwheat is naturally gluten free and should therefore be safe to eat for those with coeliac disease and gluten sensitivities. (Or so the internet tells me – do check with your doctor if you are unsure!)
Buckwheat comes in several different forms: buckwheat seeds (often called ‘buckwheat groats’, or just ‘buckwheat’), buckwheat noodles, buckwheat pasta and buckwheat flour. The groats are available completely raw or sprouted and are also available toasted. The toasted buckwheat groats are commonly referred to as kasha and have an earthier, nuttier flavour than the raw buckwheat.
While the pasta, noodles and flour are quite expensive and can be hard to get hold of (try health food shops or larger branches of Waitrose), the buckwheat seeds/grouts are more easily obtainable and relatively inexpensive. I bought this 500g pack of Buckwheat from Tesco for £1.90 and got 12 adult-sized servings out of it.
Buckwheat is high in protein and fibre. It is rich in many trace minerals, including manganese, magnesium and copper and is a good source of the B vitamins. It also contains relatively few calories (66 calories for an 80g cooked portion, 40g uncooked) and practically no fat. Buckwheat also ranks low on the glycaemic scale. In fact buckwheat is so packed with nutrients and antioxidants that it is often referred to as a “superfood”.
Diets that contain buckwheat have been linked to a lowered risk of developing high cholesterol and high blood pressure and buckwheat may even help weight loss, reduce food cravings and improve diabetes.
Buckwheat is an excellent source of plant-based protein, meaning buckwheat is an great choice for vegetarian and vegan diets.
As a result of following the Sirtfood Diet, I have been spending a lot of time cooking buckwheat lately and have therefore had a lot of opportunity for trial (and error!).
Buckwheat is actually incredibly easy to cook, but my biggest piece of advice would be: don’t follow the packet instructions. The instructions on my packet of Tesco Buckwheat advised me to cook it for 30 minutes – well, after 20 minutes it was a horrible disgusting tasting mush. Goodness knows what would have happened after 30 minutes! And just by way of contrast, on the packet of identical looking buckwheat from Waitrose it says to cook the buckwheat groats for 8 minutes!
And when you try and google ‘How to cook buckwheat’ there are so many different answers and complicated recipes, it’s tempting to give up.
A good deal of experimentation later and I have a very simple formula. Cook the buckwheat for 10 to 15 minutes in plenty of boiling water and drain. That’s it.
Whether you cook it for 10 or 15 minutes, I would suggest is a matter for personal taste – a bit like pasta. I like pasta done al dente and buckwheat the same, so I do mine for 10 minutes, but if you like your pasta a little softer, I suggest you should cook buckwheat a little longer.
If you want to add a little extra taste to your buckwheat, try toasting it in the dry pan for 2 to 3 minutes first before adding the boiling water, this will give you some extra nutty flavours and a richer, deeper taste – but is not necessary if you are in a hurry. (Also, do be careful when adding the boiling water to the pan that’s been toasting the buckwheat – it’s liable to bubble up like a volcano!).
Should you rinse buckwheat? I did rinse my buckwheat after cooking it to begin with, but actually found in the end that it wasn’t necessary so long as a) I didn’t cook the buckwheat for too long and b) I used enough water to cook it in. I found when I tried the absorption method, like I usually do for rice, it did need rinsing afterwards, but by boiling it in plenty of water (like pasta) it was fine and didn’t need rinsing afterwards. I found rinsing beforehand didn’t really seem to achieve anything so I stopped doing it.
Cooked buckwheat can be stored in the fridge for up to 3 days, making it a great one to cook up a big batch and use for various salads throughout the week.
Cooked buckwheat can be frozen too. Simply place it in a lidded plastic container and pop it into the freezer, where it will keep for up to 3 months.
Yes! Or at least I think so, but I have found it is a bit of an acquired taste. The first time I tried buckwheat, I thought it was horrible! But then that was the time I cooked it for 20 minutes until it was an unappetising mush! The more I have eaten it, the more I have enjoyed it and now I absolutely love it and am happily eating it more or less every day! So I would encourage you to persevere if you don’t like it at first.
Buckwheat can be used in place of other carbs such as rice, couscous, potatoes or pasta. It can be used as a side dish for a curry or stew, or it can be used instead of rice, bulgur wheat or couscous in a salad. It can also be used instead of rice to make a risotto-style dish. Check out this recipe for one of my favourites: Kale and Red Onion Dhal with Buckwheat.
Ready to take your waffles to the next level? Try making them with buckwheat.
Grind up your buckwheat groats to make your own buckwheat flour and get ready to treat your tastebuds. With powdered chia seeds, coconut oil, and a bit of coconut milk, these are definitely not your ordinary, run-of-the-mill waffles.
Find the recipe here: Curls ‘N’ Chard
Easy to make and filled with delicious ingredients, you’d be hard pressed to find anyone who wouldn’t enjoy a hearty bowl of this delicious buckwheat tabbouleh.
This recipe boasts a pretty impressive flavor profile. Mango, cucumber, tomatoes, fresh mint, and garlic are just a few of the tasty (and nutritious) ingredients that make this recipe irresistible.
Find the recipe here: Rawmanda
This creamy risotto dish has a tasty twist: it’s made with buckwheat instead of Arborio rice.
This one-pan meal is super simple, requiring just 10 minutes of prep time to make it all come together. And with nutrient-rich ingredients, like coconut oil, mushrooms, thyme, and nutritional yeast, it’s a perfect weekday dinner for the whole family.
Find the recipe here: Eat Thrive Glow
Rich, chocolate pancakes filled with cinnamon and cocoa powder — can you think of anything more delicious?
This buckwheat groats recipe is sweetened with mejdool dates and is also gluten-free. Enjoy these vegan pancakes topped with fruit and antioxidant-rich maple syrup for an indulgent but healthy treat.
Find the recipe here: Vibrant Food Stories
The flavors of pumpkin, chickpeas, kale, and buckwheat combine to make this a next-level stew, just in terms of sheer nutrition. But the good news is, they taste awesome together.
But when you add in the flavor boosters – ingredients like apple cider vinegar, cumin, turmeric, and garlic – this stew becomes almost a superfood on its own, giving your immune system a little boost.
Find the recipe here: The Smoothie Lover
Two of my favorite grains — quinoa and buckwheat — combine to create this super healthy take on traditional porridge.
This recipe is also naturally sweetened by ingredients like bananas and chia seed jam, meaning you can enjoy it as a snack or dessert, guilt-free.
Find the recipe here: Simply Quinoa
I’m a big advocate of making your own healthy granola mixes instead of relying on the store-bought varieties.
With this buckwheat granola, you’re skipping the added sugar and processed junk that you might find at the grocery store and instead getting the superfood benefits of ingredients like hemp seeds, flaxmeal, pumpkin seeds, and rolled oats.
Find the recipe here: Keepin’ It Kind
These buckwheat scones make a delicious, gluten-free, savory snack.
They have all the nutty flavor of buckwheat, but then they’re sweetened up with a bit of raw honey, with a splash of lemon zest to add a hint of citrus. Serve these up with some coconut oil or ghee and enjoy.
Find the recipe here: Hormones & Balance
If this recipe doesn’t prove just how versatile buckwheat is, I’m not sure what will.
These vegan meatballs have just two ingredients, so you know they’re super easy to make. But despite being deceptively simple, they’re delicious. Serve these with some spaghetti squash for a healthy, gluten-free dinner.
Find the recipe here: FabLunch
This vibrant goodness bowl certainly deserves its name: it’s full of nutritious ingredients and it’s just as delicious as it looks.
With tons of anti-inflammatory and beneficial veggies and spices, this one-bowl wonder takes a little bit of time to prepare (roasted cauliflower and sweet potato make it worth it) but you’ll love it – and the green tahini sauce recipe is a keeper.
Find the recipe here: Lazy Cat Kitchen
One of the reasons I love buckwheat groats recipes is because they’re so simple and just about everything goes well with buckwheat.
Take, for example, this summer buckwheat salad. Whipping up this gorgeous salad just requires a few fruits, walnuts, herbs, arugula, and, of course, buckwheat groats. Mix it all together and voila: a light and refreshing summer salad ready to be devoured.
Find the recipe here: Nirvana Cakery
Well, it’s not related to wheat.
It’s actually a grain-like seed from a plant that is related to sorrel and rhubarb. It is gluten free, rich in complex carbohydrates and trace minerals. It was first cultivated in southeast Asia before it spread around the world. Russians are now the highest consumers of buckwheat. They eat 33 lbs per person per year. That’s impressive.
The buckwheat seed looks like a miniature beech nut. It tastes wholesome and earthy with a little nuttiness to it. Buckwheat can be prepared vegetarian or vegan too.
Toasted buckwheat boiled in water or milk is also known as ‘Kasha’ by Russians. This Russian recipe can be served savory like I made it below or sweet with the addition of salt and sugar, cooked in milk rather than broth.
The Russians like their buckwheat toasted to a golden brown before boiling it in water, milk or broth. If you can only find the pale, un-roasted buckwheat simply dry roast them in a pan over medium heat until golden, dark-ish brown.
Had I called this recipe by the name I grew up hearing — kasha varnishkes – would you have even read this far? What does that mean anyway? The traditional Eastern European dish — which combines buckwheat (kasha) and a short pasta (varnishkes) — was brought to America by Jewish immigrants.
And groat? That's a kernel. A kernel could be a seed, a grain, a nut — but in the case of buckwheat, it's actually a fruit. Although the buckwheat groat looks tough and angular, it cooks up soft and fluffy. It's also delicious as a hot cereal or added to soups.
The groats in this recipe get toasted until they develop a nutty flavor with a somewhat crunchy texture. They provide a good contrast to the softness of the pasta and look pretty as they get caught in all the crevices of the bow tie shapes.
Despite its somewhat misleading name, buckwheat is actually one of the darlings of the gluten-free world. While it has a similar appearance and texture to grain, buckwheat is a type of seed and therefore does not contain any traces of gluten or wheat. It is typically sold ground (into buckwheat flour) or whole (as either roasted or unroasted groats) and can be used to make porridge, bulk up salads or as the base for gluten-free noodles, cakes and biscuits.
This collection of buckwheat recipes runs the gamut from morning until night, with plenty of inspirational brunch, dinner, sweet and savory snack ideas to get you cooking. Deena Kakaya shares a spin on a classic gluten-free breakfast dish with Banana and buckwheat pancake recipe, adding cinnamon and passion fruit to the batter. Nancy Harbord uses buckwheat as the foundations for a cheeseboard in her Oatcakes recipe, while Regula Ysewijn's Gluten-free almond, apricot and buckwheat cake is a fantastic easy cake recipe that everyone can enjoy.