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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

How To Cook Buckwheat Groats (3 Ways!)

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A delicious grain with an earthy and nutty flavor, learn how to cook buckwheat in this simple-to-follow tutorial. This gluten-free grain can be used as a side dish, or any place you would use rice or quinoa!

An overhead shot of a blue bowl of buckwheat on a striped blue towel.

🙋🏽‍♀️ What Are Buckwheat Groats?

Buckwheat is a delicious and naturally gluten-free whole grain. It has a nutty flavor and a chewy texture. Buckwheat groats originated in Eastern Europe but are now pretty commonly found and consumed worldwide.

Also known as buckwheat kasha or buckwheat groats, this cereal grain has numerous health benefits such as being a great source of potassium and fiber and being rich in other vitamins and minerals.

Despite its name, buckwheat is gluten-free. It is especially wonderful for those who have celiac disease or are gluten intolerant. That being said, If you have a gluten sensitivity be sure that you purchase buckwheat kasha that is not cross-contaminated with wheat.

If you are wondering how to cook buckwheat groats or are looking for a buckwheat groats recipe, you are in the right place! Below, I share how to cook buckwheat kasha in three methods: on the stovetop, in the Instant Pot, and in the rice cooker!

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👩🏽‍🍳 Why You’ll Love This Buckwheat Groats Recipe

  • Simple & Quick: If you can boil water, you can make cooked buckwheat. This recipe takes only 20 minutes to make on the stovetop (and just a bit longer in the rice cooker and Instant Pot). Talk about a great last-minute side dish recipe!
  • Only 4 Ingredients: This buckwheat recipe calls for just 4 ingredients — with two of them being water and salt!
  • Versatile: Buckwheat can be enjoyed as you would rice, quinoa, bulgur, or couscous. It’s great in salads, made into a buckwheat pilaf, and it is even delicious in stuffed peppers or cabbage rolls!
  • Nutritious: Naturally high in fiber, gluten-free, plant-based protein, and various vitamins and minerals, it’s hard to go wrong with whole grain buckwheat!

🥘 Ingredients

This easy buckwheat recipe calls for pantry staple ingredients easily found at your grocery store or online!

ingredients for cooked buckwheat in a bowl - how to cook buckwheat
  • Buckwheat Groats: For the quickest preparation, purchase pre-toasted buckwheat, which is also called kasha. You will need one cup of buckwheat.
  • Filtered Water: Get the best flavor and texture by using filtered water. There are very few ingredients in this recipe, so using quality ingredients, including water, makes a big difference in the final result. You will need 1 1/2 cups water for every cup of buckwheat groats you cook. Cold water is best!
  • Unsalted Butter: Cooking buckwheat with butter gives it a touch of richness and flavor. To make this recipe vegan, just use vegan butter!
  • Salt: Enhances the flavor of the boiled buckwheat groats. Use sea salt or Himalayan salt if possible.

🛒 Where Can I Buy Buckwheat?

Buckwheat is often sold in some major grocery store chains and in specialty food stores. It is found in Russian, Ukrainian, and some Asian markets. You can also find it in the bulk section of Whole Foods and online. Bob’s Red Mill and this brand of buckwheat are my preferred picks.

🎛 How To Make Buckwheat On The Stovetop

Cooking buckwheat groats is easy! First we have the stovetop method, and you can learn how to cook buckwheat with two other methods – using the rice cooker or the instant pot below!

Here’s how to make them:

Prepare The Buckwheat: Rinse the cup of groats under cool water in a mesh strainer until the water runs clear. Drain the groats completely.

grains rinsed in a mesh strainer

Boil Water: In a medium saucepan bring water to a boil over high heat. Add butter.

water boiling in a pot on the stove

Boil The Buckwheat: Slowly add the rinsed buckwheat to the boiling water. Stir to combine. Cover the saucepan with a lid and reduce to medium heat while the groats come to a simmer.

grains water and butter in a pot on the stove

Cook The Buckwheat Groats: Simmer the buckwheat for about 15 minutes or until all the water is absorbed.

grains in a pot on the stove

Let The Buckwheat Rest: Remove the saucepan from the heat. Allow the buckwheat to sit covered for an additional 10 minutes.

Fluff & Serve: Remove the lid from the pot, fluff with a fork, and serve.

Cooked buckwheat in a blue bowl with a wooden spoon.

🍚 Cooking Buckwheat In The Rice Cooker

Here’s how to cook kasha using the rice cooker:

Rinse the Buckwheat: Rinse the buckwheat groats under cool water in a mesh strainer until the water runs clear. Drain well.

Add To the Rice Cooker: Transfer the buckwheat groats, water, butter, and salt to the rice cooker. Cover and place on the white rice setting.

Add Butter & Water: If desired, add an additional tablespoon of butter to the buckwheat in the rice cooker. Stir in an additional tablespoon of water to help moisten the groats if they are dry. Fluff with a fork and serve.

⏲️ How To Make Buckwheat In The Instant Pot

Add the Ingredients to the Instant Pot: Combine buckwheat groats, water, salt, and butter in the pressure cooker. Lock on the lid and seal the pressure valve. Pressure cook on high for 5 minutes.

Natural-Release the Pressure: Natural-release for 20 minutes, then quick-release the remaining pressure.

Fluff the Buckwheat: Fluff the Instant Pot buckwheat with a fork and serve.

💭 Expert Tips

  • Use Toasted Groats: For best results, cook raw groats that have been roasted. If you’re buying it from the store, select a buckwheat groat look for one that is pre-toasted. The toasted flavor gives the buckwheat a richer flavor profile, and saves you the step of toasting it yourself.
  • How To Toast Buckwheat: If you can’t find toasted buckwheat, you can just toast your own! To roast buckwheat, just heat the buckwheat in a dry skillet over medium heat for 4-5 minutes, stirring the buckwheat regularly, or until the groats smell toasty. Rinse the buckwheat under cool water before cooking.
  • Using A Non-Stick Pan: The groats can be cooked in a non-stick skillet, though doing so may add 2-3 minutes of cooking time.
  • How To Know The Buckwheat Is Cooking: You will hear a hissing sound when the buckwheat is cooking. When it stops hissing that means it is done and ready to remove from the heat.
  • Avoid Mushy Buckwheat Groats: When cooking buckwheat, you want the groats to be soft enough to enjoy, but not have a mushy texture. They should be firm and chewy. The best way to avoid mushy buckwheat is to buy quality groats, to measure the water correctly (don’t add any additional water from rinsing the groats), and don’t overcook your groats. Keep an eye on them, and remove them from the heat as soon as you see that the water has been absorbed and you no longer hear a hissing sound from the pan.

🍽 Serving Suggestions

Buckwheat can be served in so many different ways! Most commonly, it is used in recipes in place of rice, quinoa, bulgur, or couscous. It also can be served as a side dish to almost any meal.

I love cooking buckwheat and serving it as a side with an entrée like stewed beans, vegan shawarma, vegetable au gratin, or grilled cheese pita sandwiches. Alternatively, you can make a buckwheat porridge bowl for breakfast, sprinkling the porridge with fresh berries, sliced almonds, and drizzling with maple syrup.

📖 Recipe Variations

When it comes to how to prepare buckwheat, you can make this buckwheat recipe your own by making any of the following variations:

  • Broth Or Stock: Add an extra layer of flavor to the buckwheat by substituting stock or broth for the water. Vegetable stock, chicken stock, or beef stock are all great options.
  • Vegetables: Sauté mushrooms, onions, carrots, and/or celery in a tablespoon of butter until tender. Add the sautèed mushrooms to the saucepan with the buckwheat before simmering.
  • Oil: Extra virgin olive oil or avocado oil can substitute for the butter, adding a more peppery and earthy flavor to the simmered buckwheat.

🫙 Storage And Freezing Directions

  • Refrigeration: Leftovers can be stored an in airtight container in the refrigerator for up to 5 days.
  • Freezing: Cooked buckwheat can also be frozen in a freezer-safe container for up to 3 months.
  • Reheating: Buckwheat rice can be reheated in the microwave on medium-high heat for 1-2 minute intervals, or until heated through. If the buckwheat is dry, stir in an extra tablespoon of water before heating. If reheating from frozen, defrost the buckwheat at room temperature for 1-2 hours before reheating.

❓Recipe FAQs

What does buckwheat taste like?

It has a mild nutty flavor, a chewy texture, and can be a little bit bitter – similar to other whole grains like whole wheat flour, oats, rye, or barley.

Is buckwheat healthy? Is buckwheat gluten free?

Buckwheat is known as a superfood! It is very healthy for you and it is gluten free as well. Buckwheat is low in calories, but a nutrient-rich source of dietary fiber, potassium, iron, and essential amino acids. It’s a great source of vegetarian protein and also contains vitamin B6.

Buckwheat groats is also a good source of antioxidants, magnesium, copper, zinc, and manganese which can help give your immune system a boost. Because it is a good source of fiber and also contains protein, it helps you feel fuller longer.

Does buckwheat need to be soaked before cooking?

No, raw buckwheat does not need to be soaked before cooking. It does need to be rinsed thoroughly with cold water, however.

How long does it take to cook buckwheat?

It takes only 15 minutes to cook buckwheat when simmering it on the stovetop. If cooking it in the Instant Pot or rice cooker, the buckwheat cooking time may be as long as 20-30 minutes to cook it.

What’s the right buckwheat water ratio?

when it comes to how to cook raw buckwheat groats, you want a buckwheat to water ratio of 1 to 1.5. So for every 1 cup of buckwheat kernels, you want 1.5 cups of water.

Overhead shot of cooked buckweat in a blue bowl next to a wooden spoon.

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🎥 Watch How to Make It

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cooked buckwheat in a bowl - how to cook buckwheat in instant pot tutorial
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5 from 10 votes

How To Cook Buckwheat Groats (3 Ways!)

A delicious grain with an earthy and nutty flavor, learn how to cook buckwheat in this simple-to-follow tutorial. This gluten-free grain can be used as a side dish, or any place you would use rice or quinoa!
Prep Time5 minutes
Cook Time12 minutes
Rest Covered10 minutes
Total Time30 minutes
Course: Side Dish
Cuisine: American, Russian, Ukranian
Diet: Gluten Free, Vegetarian
Servings: 6
Calories: 114kcal
Author: Anjali Shah

Ingredients

  • 1 cup buckwheat groats toasted
  • cups water filtered
  • 1 tbsp unsalted butter
  • ½ tsp salt
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Instructions

Stovetop Directions

  • Rinse buckwheat groats under cool water in a mesh strainer until the water runs clear. Be sure the water has drained.
  • In a medium saucepan bring water to a boil over high heat. Add butter.
  • Slowly add the rinsed buckwheat. Stir to combine. Cover the saucepan with a lid and reduce the heat to a simmer.
  • Cook the buckwheat for about 15 minutes or until all the water is absorbed.
  • Remove the saucepan from the heat. Allow the buckwheat to sit covered for an additional 10 minutes.
  • Remove the lid, fluff with a fork, and serve.

Rice Cooker Directions

  • Rinse the buckwheat groats under cool water in a mesh strainer until the water runs clear. Drain well.
  • Transfer the buckwheat groats, water, butter, and salt to the rice cooker. Place on the white rice setting.
  • When finished add an additional tablespoon of butter if desired, and an additional tablespoon of water to help moisten the groats.
  • Fluff with a fork and serve.

Pressure Cooker (Instant Pot) Directions

  • Add water, buckwheat, salt, and butter to the pressure cooker. Close the lid, and turn the valve to sealing. Press the "pressure cook" or "manual" button. Set the time to 5 minutes.
  • Natural release for 20 minutes, then quick release the remaining pressure.
  • Fluff with a fork and serve.

Notes

  1. How to Toast Buckwheat: If you can’t find toasted buckwheat, you can just toast your own! Just heat the buckwheat in a dry skillet over medium heat for 4-5 minutes, stirring the buckwheat regularly, or until the groats smell toasty. Rinse the buckwheat under cool water before cooking.
  2. Vegan: to make this recipe vegan, use vegan butter or olive oil in place of the unsalted butter.
  3. Using a Non-Stick Pan: the groats can be cooked in a non-stick skillet, though doing so may add 2-3 minutes of cooking time.
  4. Storage Directions:
    1. Refrigeration: Leftovers can be stored an in airtight container in the refrigerator for up to 5 days.
    2. Freezing: Cooked buckwheat can also be frozen in a freezer-safe container for up to 3 months.

Nutrition

Calories: 114kcal | Carbohydrates: 20g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 5mg | Sodium: 197mg | Potassium: 131mg | Fiber: 3g | Sugar: 1g

18 responses to “How To Cook Buckwheat Groats (3 Ways!)”

  1. Wow! What an amazing gluten free breakfast! We have friends with Celiac, so this is just perfect!
    5 stars

  2. Your post is genuinely useful. Your instructions are clear, straightforward, and easy to follow, making the cooking process a breeze. The three methods you’ve introduced offer great flexibility and I appreciate the effort you’ve put in to make this grain more approachable. Well done!5 stars

  3. First time cooking buckwheat…super simple! Topped with a little brown sugar and cinnamon. Delicious!5 stars

  4. This is super interesting as I’ve only ever eaten buckwheat in Japanese soba noddles form. I’m definitely going to try this once I find some buckwheat groats.5 stars

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