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You should have some buckwheat recipes on hand, because the newest kid on the superfood block is… well, buckwheat. Obviously.
I have done some research and found some tasty ideas. If you are in a hurry because you already have a pot of boiling water ready to go, then scroll down below to see them. Otherwise, there are some interesting things to read. Did you know for example, that buckwheat is completely gluten-free?
Read on to find out more!
What is buckwheat?
Buckwheat is a three-sided, or pyramid-shaped seed of the Fagopyrum tataricum or Fagopyrum esculentum plant. It is one of the world’s first domesticated crops and it is not a grain, contrary to its name.
The plant, around 2-4 feet tall upon maturity, will flower for up to three weeks before producing hundreds of seeds. These small brown seeds are edible and are making a comeback in recent years due to their exceptionally good nutritional profile.
Buckwheat has been cultivated for more than 8000 years. This is the reason why some people call it an “ancient grain”. Its hardiness made it one of the most common crops until the fifties when nitrogen fertilizers were introduced.
Nitrogen fertilizer boosts the growth of corn and wheat, and no sane farmer could justify growing kasha instead of these newer, high-yield crops. As a result, the production of buckwheat fell drastically.
Fortunately, trends of healthy eating and the growing popularity of eastern cuisine brought it back from irrelevance in recent years.
In the United States, people refer to buckwheat as “kasha” but it is the same food. Interestingly, the word “kasha” originates from Hebrew, and many languages use it to describe a “porridge-like cooked grain,” not just buckwheat.
24 Buckwheat Recipes
I have found 24 incredible Buckwheat kasha recipes for you to try. Starting off are 4 simple ones for breakfast. The remaining 20 are buckwheat recipes for lunch, dinner, or snacks.
Breakfast Buckwheat Groats Recipes
Check out these kasha recipes for breakfast if you are tired of eating oats.
If you like porridge, then you’ll love cinnamon buckwheat kasha. This macro-friendly meal is vegan and gluten-free. A wonderful way to start your day as it is packed with fruits and a spoonful of tasty cinnamon.
Would you have guessed that you can make pancakes from buckwheat? This is great news if you love them for breakfast but are gluten intolerant. Make sure to plan ahead, as this recipe starts the night before (similar to overnight oats) due to the long fermenting time of kasha and yeast.
If you want to change things up a little bit, try buckwheat bread. This is one of those buckwheat recipes which are gluten-free. You’ll need around 1 hour for prep work, and 1 hour to bake the bread. If you want, you can make it vegan as well by substituting soy milk for buttermilk.
Did you know that buckwheat is the main grain in many Russian cuisines? No wonder they are the masters of cooking with buckwheat. After preparing the base recipe you can add milk and butter for a warm and filling morning meal.
Lunch or Dinner Buckwheat Kasha Recipes
If you don’t know how to cook buckwheat then get inspired by these recipes.
Eating buckwheat does not have to be boring. While many recipes feel fairly similar this one is very convincing due to its high protein content and nutty taste. You can eat this for lunch or dinner and is very good for meal prep as you can make a big batch ahead of time.
Although the author of this recipe states that it is good for breakfast, I’d probably eat it for dinner. High in protein and full of crunchy vegetables. Make sure to add vegetables that can be diced as buckwheat won’t really stick to leafy greens.
This dough can be made 5 days ahead of time, and a trick is to roll it between parchment paper so it won’t stick to your rolling pin. The reviews for this dessert are mixed but mostly good. Probably due to the somewhat unfamiliar taste of buckwheat flour.
This recipe features buckwheat mostly as a garnish, but the end results are nonetheless mouthwatering. I love cashew nuts, and I have never considered the idea that I could cook them in a soup. The toasted buckwheat seeds on top are a welcome crunchy surprise.
Adding feta cheese to this recipe is optional, just leave it out if you are vegan. The main ingredient is broccoli and the dried tomatoes ensure that the dish keeps very well in the fridge – up to four days according to the author. Perfect for meal prepping!
I have to admit, the cover photo of this recipe looks absolutely stunning. Use the green onions as a garnish if you want to recreate it, as it balances out the brown color of the mushrooms and the buckwheat. This recipe is vegan if you substitute the butter.
Apparently, cashew and kasha go well together. If you like curry but want to skip the meat then this recipe is perfect for you. One serving has 474 calories which is fairly low compared to regular curry. Keep in mind that the protein content is not as high either, so it’ll probably do you good if you drink a protein shake throughout the day.
12. Soba Noodle Bowl
Noodles! Of course! Why didn’t I think of this one before?! You can buy buckwheat noodles, which means you can make any dishes you like with these instead of regular pasta. This colorful soba bowl takes only 25 minutes to prepare, perfect for a busy weekday.
Use sparkling water and raw buckwheat flour (not the toasted kind) in this recipe for the best results. This banana bread is marvelously fluffy and the recipe is vegan and gluten-free on top. Enjoy for snacking throughout the day, but keep in mind that it is relatively high in sugar!
These will come out more like cookies instead of scones, but they taste amazing nonetheless. If you follow the instructions properly then the scones will remain moist. Put a dab of butter on top before eating if you don’t need it to be vegan!
Skip the first half of this recipe, as it’s just some life story. The idea to caramelize buckwheat groats is nice though, and you should try it if you like to have something sweet and crunchy on top of your ice cream or other desserts. Very simple to make, and you’ll only need 3 ingredients.
Another one of those vegan buckwheat recipes. Since it is a no-knead bread prepping can be done in about 30 minutes, and cooking time is only 70 minutes. Try to check doneness with a skewer before removing it from the baking sheet.
If you have never tried buckwheat before, then this is a good start! Most buckwheat kasha recipes are what you would call “bowl type” dishes. This one is no exception. Very easy to prepare, vegan, and gluten-free. All you need is some veggies, buckwheat groats, and around 30 minutes of spare time. Perfect for a quick weekday lunch!
Not entirely sure how you’d get the perfect risotto texture from buckwheat, but according to the author you can make something that’s “close enough”. If you are bored with rice but like chicken and chanterelle mushrooms then you should try it, and see for yourself!
19. Buckwheat Pilaf
Some people consider buckwheat as a “superfood”. Personally, I think the term is dated, and if you are not eating processed junk, then you should be fine whatever it is that you are eating. This recipe has only natural ingredients, and you can enjoy it guilt-free.
The edge of these tarts is crunchy, but also chewy at the same time. This is a vegan recipe, but interestingly it calls for tofu in the list of ingredients. You’ll need access to a fridge or freezer to make them, but baking is not necessary.
I love stir-fries! So quick and easy to make, yet full of flavor. If you can get your hand on buckwheat noodles then the rest is “business as usual” in terms of ingredients. The recipe is vegan, but you can add meat if you want.
Obviously, the bacon part is exaggerated. It is just cooked mushrooms. Even though the taste will be different, the texture is quite similar to crunchy bacon. This dish is relatively high in calories, so it is perfect for active days.
If you like recipes that are easy to follow, then this one’s for you. All ingredients will be cooked in a single pot. You’ll need only 8 very simple ingredients, and the total cooking time is around 80 minutes including prep. Perfect if you like cooking in bulk!
Last on the list is something for tortilla and kebab lovers. Making pita bread out of buckwheat flour is a viable alternative if you need something that is gluten-free. The texture is similar to regular tortillas but denser. Finally, a gluten-free flatbread that won’t break!
Frequently Asked Questions about Cooking with Buckwheat
Is buckwheat gluten-free?
Buckwheat is 100% gluten-free. Buckwheat is a seed, not a grain, and in no way related to wheat. Researchers have proven that buckwheat is safe to consume for people with celiac disease and non-celiac gluten sensitivity as well.
What is the best way to eat buckwheat?
Depends on what you need it for. You can turn it into flour and use it as an alternative to regular flour. The more traditional way however is to cook it like rice, and then use it as a side dish.
What are the benefits of eating buckwheat?
Buckwheat is gluten-free, has a low glycemic index, and is high in manganese, magnesium, and copper. It is a good source of fiber and similar to other seeds it has a high protein content.
Is buckwheat anti-inflammatory?
Buckwheat contains many bioactive components that show anti-inflammatory properties. It might support the body’s efforts to counter inflammation instead of suppressing it. Investigations and research on buckwheat’s anti-inflammatory properties are still ongoing.
Can I eat buckwheat raw?
Yes, you can eat buckwheat raw. There are no adverse health effects to it. But buckwheat groats, similar to other grains, are very hard. You’ll probably enjoy them more if you at least soak them beforehand.
Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.