This Grain Deserves MUCH MORE Attention!
If I were to say that this grain is also known as kasha, would you know what I’m talking about? It’s gluten-free, chock-full of nutrients, and tasty. Plus, it retains its whole grain qualities even as a flour.
I’m referring to buckwheat. While it’s a common ingredient in some Asian and Eastern European cuisines, it hasn’t yet made much of a culinary or nutritional splash in the West. But just watch and wait; its day is coming.
There are some good reasons why buckwheat will soon show up on the nutritionist’s radar. For instance, it’s a good source of protein and fiber, low in fat, and high in potassium, phosphorus, and magnesium. It’s also a good source of calcium and iron.
Buckwheat also contains vitamins, including thiamin, riboflavin, niacin, folate, vitamin K, and vitamin B-6.
Besides possessing a solid nutrient profile, it rocks when it comes to health benefits. Buckwheat boosts heart health, improves digestion, and helps with weight and diabetes management.
If you were to look for any side effects to it, all you’d find is a suggestion that like any other food, there could be a chance of allergy (just as there is with wheat and other grains). Soaking before using can often remedy any issues. Soaking for 20-30 minutes will break down the phytic acid content and make minerals more bioavailable.
Soaking to remove phytic acid is the only reason to soak buckwheat. Unlike many true whole grains, you don’t need to soak raw buckwheat groats. In fact, you can simply toast it and toss it into salads for added crunch, flavor, and nutrition.
Buckwheat has a nutty flavor that works well in all dishes, and unlike some whole grains that require long soaking and cooking times before they tenderize, it’s relatively quick and easy to make.
To cook one cup of dried buckwheat groats, use two cups of water. (Note: Use ¼–½ cup of water if you’ve soaked the buckwheat overnight. If using a pressure cooker or rice cooker, add 1 cup and 1½–2 cups, respectively.) These amounts should yield about four cups of cooked buckwheat.
Place the pot of buckwheat on the stove and bring to a boil. Once boiling, reduce to medium heat. Stir the buckwheat consistently, and cook until all the water is absorbed. Remember to stir the buckwheat periodically every few minutes. Expect only 5–6 minutes of cook time if using a pressure cooker and 30–40 minutes for the rice cooker.
Allow the buckwheat to cool for 10 minutes before fluffing with a fork and enjoying. Then stir in the seasonings of your choice. You can also add some freshly chopped aromatics like onion, garlic, or shallots to the cooking liquid if you’re aiming for a savory buckwheat. To save time when adding buckwheat to soups or stews, cook the buckwheat groats in the broth instead of cooking them separately.
Besides as a porridge, buckwheat is also delicious in stir fry. Boil the groats until soft. Then mix them with beaten egg. From there, fry them over medium heat for a few minutes before adding other stir fry ingredients.
And you’ll find buckwheat flour is a great substitution for other whole grain flours when making cookies. It’s especially intriguing in chocolate chip or oatmeal raisin cookies.
To get you started using this wonderful grain, here’s a new favorite I found on www.foodrevolution.org. This is perfect for a slow cooker and really satisfies on a stormy, cold night.
1 cup onions chopped
1 cup red bell peppers chopped
2 cups sweet potatoes (cut into 1” cubes)
5 cloves (medium) garlic minced
1/4 cup jalapeño peppers (seeded, minced)
2 teaspoons chili powder
1/2 teaspoon chipotle chili powder (optional)
2 teaspoons ground cumin
1 tablespoon onion powder
2 teaspoons smoked paprika (or regular paprika)
1 teaspoon dried oregano
1/2 teaspoon salt
2 tablespoons tomato paste
1 (14.5-ounce) can diced tomatoes
1/2 cup whole buckwheat (rinsed)
1 1/2 cups black beans
1 cup frozen corn (frozen or fresh)
2 cups vegetable broth (unsalted)
GARNISH
1/4 cup chopped cilantro
1/4 cup red onions minced
6 limes wedges
Directions:
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I’m referring to buckwheat. While it’s a common ingredient in some Asian and Eastern European cuisines, it hasn’t yet made much of a culinary or nutritional splash in the West. But just watch and wait; its day is coming.
There are some good reasons why buckwheat will soon show up on the nutritionist’s radar. For instance, it’s a good source of protein and fiber, low in fat, and high in potassium, phosphorus, and magnesium. It’s also a good source of calcium and iron.
Buckwheat also contains vitamins, including thiamin, riboflavin, niacin, folate, vitamin K, and vitamin B-6.
Besides possessing a solid nutrient profile, it rocks when it comes to health benefits. Buckwheat boosts heart health, improves digestion, and helps with weight and diabetes management.
If you were to look for any side effects to it, all you’d find is a suggestion that like any other food, there could be a chance of allergy (just as there is with wheat and other grains). Soaking before using can often remedy any issues. Soaking for 20-30 minutes will break down the phytic acid content and make minerals more bioavailable.
Soaking to remove phytic acid is the only reason to soak buckwheat. Unlike many true whole grains, you don’t need to soak raw buckwheat groats. In fact, you can simply toast it and toss it into salads for added crunch, flavor, and nutrition.
Buckwheat has a nutty flavor that works well in all dishes, and unlike some whole grains that require long soaking and cooking times before they tenderize, it’s relatively quick and easy to make.
To cook one cup of dried buckwheat groats, use two cups of water. (Note: Use ¼–½ cup of water if you’ve soaked the buckwheat overnight. If using a pressure cooker or rice cooker, add 1 cup and 1½–2 cups, respectively.) These amounts should yield about four cups of cooked buckwheat.
Place the pot of buckwheat on the stove and bring to a boil. Once boiling, reduce to medium heat. Stir the buckwheat consistently, and cook until all the water is absorbed. Remember to stir the buckwheat periodically every few minutes. Expect only 5–6 minutes of cook time if using a pressure cooker and 30–40 minutes for the rice cooker.
Allow the buckwheat to cool for 10 minutes before fluffing with a fork and enjoying. Then stir in the seasonings of your choice. You can also add some freshly chopped aromatics like onion, garlic, or shallots to the cooking liquid if you’re aiming for a savory buckwheat. To save time when adding buckwheat to soups or stews, cook the buckwheat groats in the broth instead of cooking them separately.
Besides as a porridge, buckwheat is also delicious in stir fry. Boil the groats until soft. Then mix them with beaten egg. From there, fry them over medium heat for a few minutes before adding other stir fry ingredients.
And you’ll find buckwheat flour is a great substitution for other whole grain flours when making cookies. It’s especially intriguing in chocolate chip or oatmeal raisin cookies.
To get you started using this wonderful grain, here’s a new favorite I found on www.foodrevolution.org. This is perfect for a slow cooker and really satisfies on a stormy, cold night.
Buckwheat Sweet Potato Chili
Ingredients:
1 cup onions chopped
1 cup red bell peppers chopped
2 cups sweet potatoes (cut into 1” cubes)
5 cloves (medium) garlic minced
1/4 cup jalapeño peppers (seeded, minced)
2 teaspoons chili powder
1/2 teaspoon chipotle chili powder (optional)
2 teaspoons ground cumin
1 tablespoon onion powder
2 teaspoons smoked paprika (or regular paprika)
1 teaspoon dried oregano
1/2 teaspoon salt
2 tablespoons tomato paste
1 (14.5-ounce) can diced tomatoes
1/2 cup whole buckwheat (rinsed)
1 1/2 cups black beans
1 cup frozen corn (frozen or fresh)
2 cups vegetable broth (unsalted)
GARNISH
1/4 cup chopped cilantro
1/4 cup red onions minced
6 limes wedges
Directions:
In your slow cooker or Instant Pot, press the sauté button and set the time for 5 minutes. Sauté the onion, bell pepper, and sweet potatoes for 5 minutes, stirring occasionally. If your slow cooker doesn’t have a sauté option, then simply add all of the ingredients to the pot and set it to cook per the instructions in step 3.
Add the garlic and jalapeño and sauté for an additional minute.
Stir in the spices and tomato paste until they’re combined with the vegetables.
Add the diced tomatoes, buckwheat, black beans, corn, and vegetable broth.
Set your slow cooker or Instant Pot to high for 3 hours or low for 6 hours.
Once it’s finished cooking, divide between serving bowls and garnish with chopped cilantro and red onion, and serve each with a lime wedge, if desired.
Substitutions:
For the onion, use yellow, white, or red onion.
Instead of red bell pepper, use orange, yellow, or green bell peppers.
Substitute poblano pepper for the jalapeño.
Use organic quinoa or millet in place of buckwheat.
Substitute kidney, pinto, or another bean for the black beans.
Stovetop Instructions:
Heat a large stovetop stockpot on medium-high heat. Add the onion, bell pepper, and sweet potato, cooking for 3–4 minutes or until the onions are translucent. Stir in the garlic and jalapeño and cook for an additional 60 seconds. Stir in the spices and tomato paste until they’re combined with the veggies. Add the diced tomatoes, buckwheat, black beans, corn, and vegetable broth. Bring to a boil then simmer and cover for 20 minutes or until the sweet potatoes are tender. Remove from heat, divide between bowls and garnish with cilantro and red onions, if desired. Serve with lime wedges.
Prep Ahead: Cut the vegetables ahead of time and store in an airtight container in the refrigerator for up to two days before making this recipe.
Storage: Store leftovers in an airtight container in the refrigerator for up to 7 days or freeze for up to 3 months.
Add the garlic and jalapeño and sauté for an additional minute.
Stir in the spices and tomato paste until they’re combined with the vegetables.
Add the diced tomatoes, buckwheat, black beans, corn, and vegetable broth.
Set your slow cooker or Instant Pot to high for 3 hours or low for 6 hours.
Once it’s finished cooking, divide between serving bowls and garnish with chopped cilantro and red onion, and serve each with a lime wedge, if desired.
Substitutions:
For the onion, use yellow, white, or red onion.
Instead of red bell pepper, use orange, yellow, or green bell peppers.
Substitute poblano pepper for the jalapeño.
Use organic quinoa or millet in place of buckwheat.
Substitute kidney, pinto, or another bean for the black beans.
Stovetop Instructions:
Heat a large stovetop stockpot on medium-high heat. Add the onion, bell pepper, and sweet potato, cooking for 3–4 minutes or until the onions are translucent. Stir in the garlic and jalapeño and cook for an additional 60 seconds. Stir in the spices and tomato paste until they’re combined with the veggies. Add the diced tomatoes, buckwheat, black beans, corn, and vegetable broth. Bring to a boil then simmer and cover for 20 minutes or until the sweet potatoes are tender. Remove from heat, divide between bowls and garnish with cilantro and red onions, if desired. Serve with lime wedges.
Prep Ahead: Cut the vegetables ahead of time and store in an airtight container in the refrigerator for up to two days before making this recipe.
Storage: Store leftovers in an airtight container in the refrigerator for up to 7 days or freeze for up to 3 months.
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
Alice Osborne
Weekly Newsletter Contributor since 2006
Email the author! alice@dvo.com
Sources:
- www.foodrevolution.org
- www.amylevin.com
- www.cookinginthekeys.com
- www.ifoodreal.com
