Is buckwheat gluten free? Plus How to Cook Buckwheat Groats

About Buckwheat

So, my first question to family, friends, and well-wishers who suggested buckwheat as a wheat alternative was: What is buckwheat, if not just another type of wheat?! I mean, it has the word "wheat" right in it, for goodness' sake!

But I couldn’t have been more wrong. Buckwheat is anything but wheat! It’s not even a grain—or a seed! Unbelievable, right?! - read on to find out more fascinating facts.

Buckwheat seeds are the hulled seeds of the buckwheat plant. At first glance, they remind me of steel-cut oats, only bigger. After reading up a bit more, I learned that the uniquely triangle-shaped seeds are called buckwheat because they resemble the larger seeds of the beech tree. And, since ancient times, buckwheat has been used as a wheat substitute.

Buckwheat is related to leafy vegetables like rhubarb and sorrel (what?!). It’s naturally gluten-free and isn’t even a grain! This pseudo-cereal is safe for people on a gluten free diet and perfect for those who want to follow a grain-free diet.

Buckwheat - the global superstar!

For centuries—evidence dating back almost 5,000 years—buckwheat has been cultivated as a crop in the Himalayan regions of Tibet, China, and India.

In China, buckwheat is considered a superfood and is a staple in their cuisine, often consumed in the form of noodles or as porridge.

Japan: If you’ve ventured into the realm of gluten-free, grain-free food, it’s highly unlikely you haven’t heard of Japan’s famous soba noodles. These noodles are made from buckwheat flour and are used in various hot and cold dishes.

Not all soba noodles are gluten and grain-free. Some may have some wheat flour mixed to make it easier to produce and cook.

India: Buckwheat flour has been part of Indian cuisine, especially during fasting, for centuries. In some parts of India, particularly in the Northern and Western regions, the general rule of fasting is that grains i.e. wheat, rice, and millet are off the menu. This is when grain-free flours such as kuttu (buckwheat in Hindi), rajgira (amaranth), singhara (water chestnut), and sabudana (sago pearls) replace grains.

Europe: From the Himalayan regions, buckwheat traveled west, making its way to Europe. While Eastern Europeans enjoy buckwheat in porridge, stews, pilafs, and blinis, the French use buckwheat to make crepes and galettes. Breads and cookies are some of the popular ways to use buckwheat in baking.

In some European countries, toasted buckwheat is known as kasha. In Russia and Poland, kasha is also a breakfast food that is somewhat like porridge.

Buckwheat, the main ingredient in many traditional recipes across Asia and Europe, is truly a global superstar!

When buying buckwheat pancakes mix, noodles, and pasta, keep in mind that many of these products contain some amount of wheat flour. Look specifically for the gluten-free label. Cooking with pure buckwheat flour can be tricky, so when enjoying a buckwheat-based dish at a restaurant or a friend's place, be sure to check that no wheat flour has been mixed in.

Buckwheat nutrition

This earthy-flavored pseudo-cereal packs a lot of punch with its every (no) grain! A rich source of protein, dietary fiber, and iron, buckwheat is a terrific energy source!

It has a unique nutrient composition that includes lysine-rich protein - a type of protein usually found in meat and certain types of cheese.

Nutrition values of buckwheat: 100g of cooked buckwheat has approximately: 343 calories, 13.3g of protein, 71.5g of carbohydrates, 10g of fiber, and 3.4g of fat. Not only is buckwheat a good source of protein, but it is also a complete protein i.e. it contains all 9 of the essential amino acids (whoa!). For additional information check out the recipe card below.

Buckwheat benefits: Research shows that buckwheat is more satiating than grains and it has prebiotics that aid in digestive health.

How to cook buckwheat?

When you look at buckwheat groats, you might think they’ll take a long time to cook -that’s what I thought too!

Surprisingly, buckwheat cooks fast! It only takes 10–12 minutes to cook the groats. Yes, really! That’s how easy it is to cook! Here’s how I cook buckwheat. Also, see the video below and the recipe card for quantities.

Cook buckwheat: Bring 4 cups of water to a boil in a rice pot or saucepan over medium-high heat.

Once the water reaches a rolling boil, add ½ cup of buckwheat groats.

I use pre-cleaned groats, so I add them to the water without washing them. If your groats aren’t pre-cleaned, rinse and drain them first.

Cook over medium-high heat for 10–12 minutes, stirring once or twice.

You’ll know the buckwheat is cooked when the grains look "opaque" and start to split at the ends. When you pick up one grain (careful, it’ll be hot!), it should crush easily between your fingers.

After 10–12 minutes, the groats will be soft but still have a bit of crunch. If you prefer them softer and mushier, cook for an additional 2–3 minutes.

Drain all the water, and your groats are ready to serve! (See serving suggestions below.)

Serving suggestions

Whether you use it in your dishes as groats or flour, there's no doubt that buckwheat is a versatile ingredient. It features regularly in my menu rotation, as I have grain-free meals at least two days a week. Here are some of the ways I love including buckwheat in my meals:

In the meal shown below, I’ve paired cooked whole buckwheat groats with tomato stew, walnuts, pan-fried spicy paneer, and mung beans curry—it makes such a wholesome meal!

In the lunch bowl below is one of my favorite late-fall to early-winter meals when cranberries are in season. Here, I’ve paired cooked buckwheat with stir-fried string beans, scrambled paneer with spices, and cranberry-flavored lentils.

There’s also pan-fried paneer (again ) with stir fry spinach and a simple moong dal.

In this hearty meal, I’ve served buckwheat groats with smoked eggplant curry, spiced lentils, and cabbage poriyal (sauteed cabbage).

This gluten free naan made with buckwheat flour and potatoes is a family favorite, and I often serve it with sauteed okra and cucumber raita.

Frequently Asked Questions