How to Cook Buckwheat
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Prep Time
5 mins
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Cook Time
5 mins
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Servings
4 cups cooked
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Calories
171 kcal
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Course
Side Dish
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Cuisine
European, Mediterranean, American
How to Cook Buckwheat
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Guide to how to cook buckwheat on the stove. A nutritious, gluten free grain-like seed with an earthy flavor, use it for salads, soups, sides and more!
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Ingredients
- 2 cups of water
- 1 cup buckwheat toast if raw*, or use toasted buckwheat
- chopped fresh cilantro parsley or herbs of choice (optional)
- ¼ teaspoon kosher salt optional
- 1 tablespoon unsalted butter optional
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Instructions
- In a medium-large sauce pan, bring the water to a boil over high heat.
- Rinse the buckwheat: Place buckwheat in a mesh strainer and rinse under cold water until water runs clear.
- Once the water is boiling, add buckwheat, salt, and butter (if using) and stir to combine.
- Reduce the heat to low and cover the saucepan. Allow to simmer for about 13-15 minutes, or until all of the water has been absorbed.
- Once the buckwheat is fully cooked, remove the saucepan from the heat and let it sit for 5-10 minutes with the lid still on. This will allow the buckwheat to absorb any remaining moisture and become fluffy.
- After 10 minutes, remove the lid and fluff with fork. Avoid too much stirring to prevent buckwheat from becoming mushy. Top with herbs as desired.
Optional Step:
- *Toast buckwheat (recommended for raw buckwheat groats) before cooking: Heat a dry skillet over medium heat, add the rinsed buckwheat and toast for 3-5 minutes, stirring frequently until the grain turns golden brown.
Notes
- *OPTIONAL STEP: Toast buckwheat (recommended for raw buckwheat groats) before cooking: Heat a dry skillet over medium heat, add the rinsed buckwheat and toast for 3-5 minutes, stirring frequently until the grain turns golden brown.
- Toast buckwheat (recommended for raw buckwheat groats) before cooking: Heat a dry skillet over medium heat, add the rinsed buckwheat and toast for 3-5 minutes, stirring frequently until the grain turns golden brown.
- TO STORE: Let the buckwheat cool before storing in an airtight container. Refrigerate cooked buckwheat for up to 5 days.
- TO REHEAT: Add the buckwheat and a small amount of water or broth (or an ice cube!) to a microwave-safe bowl and microwave for 1-2 minutes until reheated.
- TO FREEZE: Freeze cooked, cooled buckwheat in a freezer-safe storage container for up to 3-6 months. Thaw overnight in the refrigerator before reheating.
Nutrition Information
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Serving
1 cup cooked
Calories
171kcal
(9%)
Carbohydrates
30g
(10%)
Protein
6g
(12%)
Fat
4g
(6%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
0.1g
Cholesterol
8mg
(3%)
Potassium
196mg
(6%)
Fiber
4g
(16%)
Sugar
0.003g
(0%)
Vitamin A
87IU
(2%)
Calcium
12mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4cups cooked
Amount Per Serving
Calories 171 kcal
% Daily Value*
| Serving | 1 cup cooked | |
| Calories | 171kcal | 9% |
| Carbohydrates | 30g | 10% |
| Protein | 6g | 12% |
| Fat | 4g | 6% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 8mg | 3% |
| Potassium | 196mg | 4% |
| Fiber | 4g | 16% |
| Sugar | 0.003g | 0% |
| Vitamin A | 87IU | 2% |
| Calcium | 12mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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