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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

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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!

cooked buckwheat in a bowl - how to cook buckwheat in instant pot tutorial

Buckwheat is a delicious whole grain that is also gluten-free! It has a nutty flavor and a chewy texture. Raw buckwheat groats originated in Eastern Europe. It is a type of cereal grain with numerous health benefits such as being a great source of potassium among other vitamins and minerals.

This grain is especially wonderful for those who have celiac disease as it is naturally gluten-free, despite its name. If you have a gluten sensitivity be sure that you purchase buckwheat kasha that is not cross-contaminated with wheat.

Latest Recipe Video!

You can cook buckwheat on the stovetop, in the pressure cooker, and in the rice cooker! Choose the easiest option for you! Cooking time varies depending on the method you choose. When it comes to how to prepare buckwheat, I find stovetop is the easiest way!

👩🏽‍🍳 Why This Recipe Works

  • Simple Recipe
  • Quick to Make
  • Only 4 ingredients
  • Good Source of Vitamins and Minerals
  • High in Fiber
  • Gluten-Free
  • Promotes Weight Loss
  • Inexpensive
  • Great Way to bulk up your meal
  • Super easy homemade buckwheat recipe!

🌾 What Is Buckwheat?

Contrary to the name buckwheat is not made from wheat. It is a seed that has a nutty and earthy flavor, and it’s actually related to rhubarb and sorrel! It’s a healthy, gluten-free grain, and a great alternative to white flour or wheat flours. In fact, there is buckwheat flour is used as a substitute for regular flour in gluten-free recipes.

Buckwheat is a simple yet healthy and flavorful grain-like seed, similar to rice, quinoa, and couscous. There are a variety of different methods to cook buckwheat, and we’ve outlined three ways for how to make buckwheat groats in this guide!

🥘 Ingredients

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

ingredients for cooked buckwheat in a bowl - how to cook buckwheat

Buckwheat Groats: The best buckwheat to use is the Eastern European brands that are pre-toasted. 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 1.5 cups water for every cup of buckwheat groats you want to cook. Cold water is best!

Unsalted Butter: Gives this gluten-free seed a touch of added flavor and richness. To make this recipe vegan, simply use vegan butter!

Salt: Simply adds needed flavor to the groats and helps with the overall texture.

🛒 Where Can I Buy Buckwheat?

Buckwheat is often sold in specialty grocery stores. It is found in Russian, Ukrainian, and some Asian markets. You can also find it in the bulk section of Whole Foods, and other health food stores. It’s also available for purchase online. This is one of my favorite brand of buckwheat because it is organic and already toasted.

🎛 How To Cook Buckwheat On The Stove

Rinse: Rinse the cup of groats under cool water in a mesh strainer until the water runs clear. Be sure the water has drained.

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

How To Boil 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 groats come to a simmer.

grains water and butter in a pot on the stove

How Long To Cook Buckwheat: Cook the buckwheat for about 15 minutes or until all the water is absorbed.

grains in a pot on the stove

Cool: Remove the saucepan from the heat. Allow the buckwheat to sit covered for an additional 10 minutes. Fluff & Serve: Remove the lid, fluff with a fork, and serve.

cooked buckwheat in a bowl - how to cook buckwheat in rice cooker tutorial

🍚 Cooking Buckwheat In The Rice Cooker

How To Roast Buckwheat: If not already toasted, toast buckwheat in a dry skillet for 4-5 minutes. Rinse buckwheat groats under cool water in a mesh strainer until the water runs clear. Drain well.

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

Add Butter & Water: 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.

⏲️ How To Cook Buckwheat In The Instant Pot

Step 1: Combine buckwheat groats, water, 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 on high pressure.

Step 2: Natural release for 20 minutes, then quick release the remaining pressure.

Step 3: Fluff your instant pot buckwheat with a fork and serve.

❓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. You can combine buckwheat with other grains and other flours to temper the bitterness a bit, but it also tastes great on its own!

Is buckwheat healthy?

Buckwheat is known as a superfood! It is low in calories, but a nutrient-rich source of dietary fiber, potassium, iron, essential amino acids, a great source of vegetarian protein, and also contains vitamin B6.

It 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, preventing snacking.

How do you avoid mushy buckwheat groats?

When cooking your 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. Those that you buy from Eastern European markets will be the best, and you can also purchase these brands online if you don’t have a specialty grocery store close to you.

Also, be sure to measure the water correctly, and don’t add any additional water from rinsing the groats. Mushy buckwheat usually happens if there is too much water and the groats get overcooked.

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.

How Do You Store Cooked Buckwheat?

Refrigerate: Allow the buckwheat to cool completely to room temperature before transferring it to an airtight container. Store in the refrigerator for up to 5 days. (Note: you want to store raw buckwheat in a cool dry place until ready to use).

Reheat: When ready to reheat, warm in the microwave covered with a loose lid or plastic wrap. If the groats seem dry, add a tablespoon of water before reheating. You can also reheat the groats on the stovetop by transferring them to a saucepan. Add a tablespoon or two of water, and warm over medium-low heat until it reaches your desired temperature.

👪 What Do You Eat With Buckwheat?

Whole buckwheat can be used and served in so many different ways! The most common way to serve these whole groats is to use in any place you would serve rice or quinoa. Enjoy with stir-fried vegetables, or serve as a side to the main meal.

But these whole grains can be used as a side to almost any dish! Serve with sautéd greens and a protein of your choice. Or make a buckwheat porridge bowl for breakfast and drizzle with maple syrup.

You can also use buckwheat as a base for other dishes like: making homemade soba noodles, buckwheat pasta, or a batch of buckwheat pancakes from ground buckwheat flour, turning the cooked grains into buckwheat grits, or even making a buckwheat salad with other grains and veggies! The options are limitless!

💭 Expert Tips

  • If you are using a non-stick pan it could take up to 3 minutes longer for the buckwheat to cook.
  • You should 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.
  • 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.
  • If you cannot find buckwheat that is already toasted, you can easily toast your own groats by placing the buckwheat in a dry pan or baking sheet at 350 degrees F for about 5 minutes.
cooked buckwheat in a bowl - how to cook buckwheat on the stove top tutorial

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cooked buckwheat in a bowl - how to cook buckwheat in instant pot tutorial
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5 from 6 votes

How To Cook Buckwheat

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 mins
Cook Time12 mins
Rest Covered10 mins
Total Time30 mins
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

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.

Video

https://youtu.be/QwS4-SExrrc

Notes

Tips for Cooking Buckwheat Groats
  • If you are using a non-stick pan it could take up to 3 minutes longer for the buckwheat to cook.
  • You should 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.
  • When selecting a buckwheat groat look for one that is already toasted. The toasted flavor gives the buckwheat a richer flavor profile and saves you the step of toasting it yourself.
  • If you cannot find buckwheat that is already toasted, you can easily toast your own by placing the buckwheat groats on an ungreased baking sheet at 350 degrees F for about 5 minutes.
  • Keep in the refrigerator in an airtight container for up to 5 days.

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

Posted In…

Side Dishes ·

These side dishes are tasty enough to be the star of the show!

Try my asparagus crostinis for the perfect accompaniment to your main entree, or double the recipe to turn them into an entire meal.

Also posted in Recipes · Gluten-Free · Vegan · Vegetarian

10 responses to “How To Cook Buckwheat”

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

  2. 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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