Buckwheat

Origin

Buckwheat is believed to have originated in Asia and has been cultivated for centuries across China, Central Asia, Eastern Europe, Russia and Japan. It became especially important in colder regions because it grows quickly and can tolerate poor soils. Today, it appears in many traditional foods, from Russian kasha and French galettes to Japanese soba noodles and Eastern European porridges.

Culinary uses

• · kasha
• · grain bowls
• · porridge
• · soba noodles
• · galettes
• · pancakes
• · salads

Cooking guide

Rinse buckwheat groats before cooking. Use about 1 part buckwheat to 2 parts water, bring to a boil, then simmer gently for 10–15 minutes until tender. Toasted buckwheat, often called kasha, has a stronger nutty flavour and cooks slightly faster. For a fluffier texture, avoid over-stirring and let it rest covered for a few minutes after cooking. Buckwheat flour can be used in pancakes, crêpes, galettes, noodles and gluten-free baking blends.

Storage

Store dry buckwheat groats or flour in an airtight container in a cool, dark cupboard. Because buckwheat contains natural oils, the flour can turn stale faster than whole groats, so use it within a few months once opened. For longer storage, keep buckwheat flour in the fridge or freezer. Cooked buckwheat should be refrigerated and used within 3–4 days.

Buying guide

Choose raw buckwheat groats for a milder flavour and softer texture. Choose toasted buckwheat or kasha for a deeper, nuttier taste. Buckwheat flour is useful for pancakes, galettes and gluten-free baking, but check whether it is pure buckwheat or part of a flour blend. If buying soba noodles, check the label carefully, as many contain wheat as well as buckwheat.

Health benefits

• complete protein
• gluten-free
• fibre
• magnesium
• manganese
• copper
• steady energy
• filling
• grain alternative
• wheat-free