January 30, 2020

How to Cook Buckwheat

Buckwheat is a healthy, gluten-free seed with a nutty, toasty flavor and soft texture. It is not as popular as oats and wheat and often under-appreciated, but it’s so easy to prepare and inexpensive. Its name “buckwheat” is a little confusing and included in the list of grains, but it is not related to wheat and it is not a grain. It’s just as simple to prepare as White Rice. Learn How to Cook Buckwheat Kasha perfectly every time!

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I was not a buckwheat eater for all my childhood and youth years. About 2 years ago I somehow made myself try it and over these years it became one of my favorite easy meals to enjoy.

Buckwheat kasha is very versatile and can be eaten as a porridge for breakfast to replace those colorful breakfast cereals or as savory dish for lunch or dinner. It is great served with Pork Meatballs, Chicken Drumsticks or Tenderloins with a side of asparagus or Lettuce Radish Salad. In under an hour, you can prepare a wonderful and satisfying meal.

Buckwheat is a healthy, gluten-free seed with a nutty, toasty flavor and soft texture. It's so easy to prepare and inexpensive. Learn How to Cook Buckwheat kasha perfectly every time! #buckwheat #olgainthekitchen #howto #sidedish #healthy #lowcarb

What is Buckwheat?

Buckwheat is a healthy, gluten-free seed with a nutty, toasty flavor and soft texture. Often times its name “buckwheat” is a little confusing and included in the list of grains, but it is not related to wheat and it is not a grain. It’s just as simple to prepare as White Rice, but considered as one of the healthiest meals. If you are trying to avoid gluten and eat gluten free, buckwheat is perfect for you!

Buckwheat is a healthy, gluten-free seed with a nutty, toasty flavor and soft texture. It's so easy to prepare and inexpensive. Learn How to Cook Buckwheat kasha perfectly every time! #buckwheat #olgainthekitchen #howto #sidedish #healthy #lowcarb

Where Can I Purchase Buckwheat?

We love this buckwheat sold at the Russian, European or Asian markets. It usually comes pre-toasted and is golden brown color. If the buckwheat you purchased is not toasted, toasting buckwheat is pretty simple.

You can quickly toast it on a dry skillet over medium heat for 4-5 minutes until golden brown. Then remove from heat and proceed with the recipe.

As much as I am trying to stick to organic products, this is probably the only time I would not purchase organic product. Organic buckwheat comes with different texture than what we are used to, therefore, this recipe just might not work with it well.

I always make sure to have buckwheat in my pantry and never run low. It’s one of the easiest meals to prepare, especially when I’m in a hurry or running out of dinner ideas.

Ingredients for Cooked Buckwheat:

You will need only 4 ingredients to cook buckwheat kasha. Usually water is not really considered as an ingredient, but in this case we do consider it as one as it’s the only liquid kind. Adding a bit of unsalted butter will give cooked buckwheat some extra flavor so it does not taste dry and does not stick. Also, a bit of fine salt to make it extra tasty.  

Buckwheat is a healthy, gluten-free seed with a nutty, toasty flavor and soft texture. It's so easy to prepare and inexpensive. Learn How to Cook Buckwheat kasha perfectly every time! #buckwheat #olgainthekitchen #howto #sidedish #healthy #lowcarb

How to Cook Buckwheat?

  1. Place 1 cup toasted buckwheat groats into a fine-mesh strainer and rinse under cool running water until the water runs clear. Drain it well.
  2. In a small saucepan (covered with lid), bring 1 1/2 cups cold water, 2 tablespoons unsalted butter and 1/2 teaspoon fine salt to a boil over high heat.
  3. Stir in the buckwheat into boiled water and cover saucepan with lid. Bring back to a gentle simmer and reduce the heat to low. Cook until the water is absorbed, 13-15 minutes. (Just like rice, you should hear hissing while it’s cooking and it will get quiet once done). Nonstick saucepans will take 2-3 minutes longer to cook buckwheat.
  4. Remove from heat and let the buckwheat rest covered for 10 minutes. Fluff with a fork and serve. This serving will make about 3 cups of cooked buckwheat. Add more butter if desired, but avoid stirring too much to prevent from mushing cooked buckwheat.
  5. Enjoy fresh or refrigerate once cooled. Avoid leaving at room temperature for prolonged hours.

Buckwheat is a healthy, gluten-free seed with a nutty, toasty flavor and soft texture. It's so easy to prepare and inexpensive. Learn How to Cook Buckwheat kasha perfectly every time! #buckwheat #olgainthekitchen #howto #sidedish #healthy #lowcarb

Why Buckwheat is Good for You?

Buckwheat is superfood! It is healthy, low carb, gluten free and is a great source of potassium, fiber, iron, protein and vitamin B6. It is also really good for your immune system as it is a good source of magnesium, copper, zinc and manganese. 

Because it does not contain gluten, for people with celiac disease or gluten intolerance, buckwheat is an excellent dietary alternative.

Buckwheat is a healthy, gluten-free seed with a nutty, toasty flavor and soft texture. It's so easy to prepare and inexpensive. Learn How to Cook Buckwheat kasha perfectly every time! #buckwheat #olgainthekitchen #howto #sidedish #healthy #lowcarb

How to Avoid Mushy Buckwheat?

Try your best to purchase buckwheat from an Eastern European market or here (same one). The texture of the buckwheat from these sources is denser and prevents it from overcooking avoiding the mushy results.

Follow the recipe for water ratio and cooking time. More water or prolonged cooking time will both lead to mushy buckwheat. However, mushy buckwheat is not all bad and is delicious either way. Many of my family members actually prefer it mushy and mushy is easier for toddlers to bite and chew.

Buckwheat is a healthy, gluten-free seed with a nutty, toasty flavor and soft texture. It's so easy to prepare and inexpensive. Learn How to Cook Buckwheat kasha perfectly every time! #buckwheat #olgainthekitchen #howto #sidedish #healthy #lowcarb

How to Reheat Cooked Buckwheat?

The easiest way to reheat cooked buckwheat is using microwave. Cover with plastic food wrap or there is a possibility buckwheat will pop all over the interior of the microwave.

Buckwheat is a healthy, gluten-free seed with a nutty, toasty flavor and soft texture. It's so easy to prepare and inexpensive. Learn How to Cook Buckwheat kasha perfectly every time! #buckwheat #olgainthekitchen #howto #sidedish #healthy #lowcarb

Buckwheat can also be reheated in a nonstick skillet over low heat with a bit of butter or no butter. Cover with lid to ensure even and faster heating. It will take few minutes. 

Benefits of Buckwheat:

  • Buckwheat is rich in iron and antioxidants.
  • It keeps you full longer. 
  • It is loaded with minerals and vitamins.
  • It’s gluten-free and great for dieting to help with weight loss.
  • It’s inexpensive and so easy to prepare.

Buckwheat is a healthy, gluten-free seed with a nutty, toasty flavor and soft texture. It's so easy to prepare and inexpensive. Learn How to Cook Buckwheat kasha perfectly every time! #buckwheat #olgainthekitchen #howto #sidedish #healthy #lowcarb

Love These Easy How-To Tutorials? We Got More Here:

Buckwheat is a healthy, gluten-free seed with a nutty, toasty flavor and soft texture. It's so easy to prepare and inexpensive. Learn How to Cook Buckwheat kasha perfectly every time! #buckwheat #olgainthekitchen #howto #sidedish #healthy #lowcarb

How to Cook Buckwheat

5 from 12 votes
Servings: 3 cups
Prep Time: 5 minutes
Cook Time: 15 minutes

Buckwheat is a healthy, gluten-free seed with a nutty, toasty flavor and soft texture. It is not as popular as oats and wheat and often under-appreciated, but it’s so easy to prepare and very affordable. Its name “buckwheat” is a little confusing and included in the list of grains, but it is not related to wheat and it is not a grain. It’s just as simple to prepare as White Rice. Learn How to Cook Buckwheat Kasha perfectly every time!

Ingredients

Instructions

  1. Place 1 cup uncooked buckwheat into a fine-mesh strainer and rinse under cool running water until the water runs clear. Drain it well.

  2. In a small saucepan (covered with lid), bring 1 1/2 cups cold water, 2 tablespoons unsalted butter and 1/2 teaspoon fine salt to a boil over high heat.

  3. Stir in the buckwheat into boiled water and cover saucepan with lid. Bring back to a gentle simmer and reduce the heat to low. Cook until the water is absorbed, 13-15 minutes. (Just like rice, you should hear hissing while it’s cooking and it will get quiet once done). Nonstick saucepans will take 2-3 minutes longer to cook buckwheat.

  4. Remove from heat and let the buckwheat rest covered for 10 minutes. Fluff with a fork and serve. This serving will make about 3 cups of cooked buckwheat. Add more butter if desired, but avoid stirring too much to prevent from mushing cooked buckwheat.

  5. Enjoy fresh or refrigerate once cooled. Avoid leaving at room temperature for prolonged hours.

Recipe Notes

  • Special Tools: Small Saucepan | Measuring Cup | Fine Mesh Strainer 
  • Selecting & Toasting Buckwheat: We love this buckwheat sold at the Russian, European or Asian markets. It usually comes pre-toasted and is golden brown color. If the buckwheat you purchased is not toasted, toasting buckwheat is pretty simple. You can quickly toast it on a dry skillet over medium heat for 4-5 minutes until golden brown. Then remove from heat and proceed with the recipe.
  • Buckwheat Nutrition: Buckwheat is superfood! It is healthy, low carb, gluten free and is a great source of potassium, fiber, iron, protein and vitamin B6. It is also really good for your immune system as it is a good source of magnesium, copper, zinc and manganese. Because it does not contain gluten, for people with celiac disease or gluten intolerance, buckwheat is an excellent dietary alternative.
  • To Reheat Cooked Buckwheat: The easiest way to reheat cooked buckwheat is using microwave. Cover with plastic food wrap or there is a possibility buckwheat will pop all over the interior of the microwave. Buckwheat can also be reheated in a nonstick skillet over low heat with a bit of butter or no butter. Cover with lid to ensure even and faster heating. It will take few minutes. 

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Comments (Page 1/3)

  • Olya D.

    I love how you posted this tutorial! Putting grains like this into dishes is so easy and yet it packs the meal with so much delicious nutrition. Love this!!

    • Olga in the Kitchen

      Thank you, Olya :). That’s definitely true. We use buckwheat very often in our house and we like to get creative with it to mix things up 🙂

  • Shelby

    When something healthy pop ups on your blog, I’m all over it lol I made the half serving of this buckwheat this morning since it’s just me and my husband and it turned out perfect. The butter, salt and water ratio are pure perfection! Healthiest breakfast out there.

    • Olga in the Kitchen

      Thank you Shelby for beautiful review. Buckwheat is considered as one of the healthiest foods out there. I’m so happy to hear you and your husband enjoyed this recipe :).

  • Nadya

    Thank you for posting this recipe. I actually bought some buck wheat from Russian store last week cause my husband is a fan of it. And I haven’t made any, was not really sure how. I’m trying to get the kids to try it too and hoping to replace with sugary cereals.

    • Olga in the Kitchen

      You’re very welcome, Nadya! My kids actually love buckwheat. Older one asks for it herself very often so it’s on regular routine at our house. I know people add buckwheat into meatballs to make kids eat it and it works 🙂

  • Jullian

    Buckwheat is the best breakfast food for me and my family. We love it so much! Thank you for sharing!

  • Alina

    My favorite! Thank you for all the tips. I never used the water ratio before and usually got more mushy results. Now I’m finally going to get it right. Thanks Olga. Love your recipes so much!! 🙂

    • Olga in the Kitchen

      That’s awesome Alina! Thank you for the wonderful review :).

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