Buckwheat is a delicious and gluten-free superfood (despite the “wheat” in its name). It’s very popular in Russia, and Slavic countries, and it’s very easy to cook! Cooking buckwheat requires just 20 minutes from start to finish. If you choose to have it for breakfast, it’s one of the healthiest breakfast choices that you can add to your menu. Buckwheat is naturally vegan, loaded with fiber, minerals, and vitamins. For more healthy porridge recipes, check out my creamy cornmeal porridge and this delicious quinoa porridge!
Benefits of Buckwheat
It contains no gluten, therefore it’s great for gluten-sensitive diets (buckwheat is a seed, not a grain). It has high-quality protein containing all 9 essential amino acids. Buckwheat is rich in iron and antioxidants. Filled with many minerals and vitamins like zinc, copper, and niacin. Keeps you full for longer. Buckwheat’s dietary fiber can reduce blood cholesterol levels. Prevents colon cancer. Helps reduce blood sugar levels. Aids liver function. Helps with weight loss.
What is Buckwheat Porridge
If you’re following me on Instagram, then you probably know that I love making buckwheat porridge for breakfast. I have it at least 4 times a week! Coming from a Russian background, I ate buckwheat porridge very often. In Russian, the porridge is called Grechnivaya Kasha. To make porridge, roasted buckwheat is rinsed and cooked in a saucepan with water under a lid until the water is fully evaporated and absorbed, and the buckwheat is softened (just like rice!). Then it’s mixed with milk, and some sort of sweetener. Jazz it up with your favorite toppings like fresh fruit, seeds, nuts, and nut butters. It’s so simple! What I love about buckwheat porridge is that it keeps you full for long, so if you still haven’t tried the porridge yet, give it a try and start incorporating this superfood into your diet. If you are looking for another way to incorporate buckwheat in a meal that you can have for lunch or dinner, either serve cooked buckwheat as a side dish (just add a knob of butter and a sprinkle of salt). Or you make this simple and flavorful Buckwheat Soup.
How to Cook Buckwheat
Buckwheat kasha is very easy to make. The best ratio is 3:1 of water to buckwheat groats.
Overnight Raw Buckwheat Porridge
You probably have heard of an overnight buckwheat porridge or raw buckwheat porridge, it’s one of my favorite ways to make kasha ahead for busy mornings. This is how you make it:
Creamy Buckwheat Porridge
If you prefer a little bit of creaminess in your buckwheat porridge, just substitute the cooking water with milk of your choice. Full fat milk or plant-based milk, and cook the buckwheat groats. Sometimes I like to do half buckwheat half oats and cook it in milk. The porridge will turn out very creamy and it’s basically the best of both worlds, creamy oats, and delicious buckwheat! Buckwheat is so easy to cook, it’s cheap and very nutritious. It can be eaten savory with a knob of butter, pickles on the side, vegetables, mushrooms, and protein. Or enjoy it sweet as a porridge with milk, fruit, nuts, seeds, you name it! © Little Sunny Kitchen
