Buckwheat is a seed similar to a seed, rich in nutrients such as iron, magnesium, proteins, essential amino acids, among others. The easiest and most common way to prepare it is cooked, just like rice, and it can be enjoyed alone, served with meat and vegetables or even with fruits and spices for a delicious breakfast. There are many recipes that use buckwheat, including hamburgers, granola or even bread (using flour).
- 1 cup (170 g) of buckwheat.
- 2 cups (240 ml) of water.
- ½ teaspoon (3 g) of salt.
- 1 tablespoon (15 g) of butter.
Makes four servings.
- 2 cups (180 g) of rolled oats.
- ¼ cup (30 g) of almonds.
- ¾ cup (130 g) of buckwheat.
- ¾ cup (100 g) of raw sunflower seeds.
- ¼ cup (60 ml) of canola oil.
- ¼ cup (60 ml) of honey.
- ¼ teaspoon (1, 5 g) of salt.
- ½ teaspoon (1 g) of cinnamon.
- 1 teaspoon (5 ml) of vanilla essence.
- ¾ cup (70 g) of coconut.
- ½ cup (75 g) of raisins.
Method 1 of 3: Cooking the Buckwheat
Step 1. Wash the buckwheat
Put it in a small bowl and cover it with water. Use one hand to shake the wheat into the water, releasing any debris, dust or dirt. Remove any debris or broken pieces that float on the surface and pass the wheat through a fine-mesh sieve to drain the water.
Washing makes the grain absorb water and become soft, maintaining its original shape
Step 2. Toast raw buckwheat for about five minutes
Place the washed wheat in a skillet or dry pan and heat it over medium heat. Continue toasting the beans for about five minutes, stirring constantly, until they turn golden. Remove skillet from heat.
- When buckwheat is roasted, it releases a nutty aroma and is called kasha. If the buckwheat you bought has already been roasted, you don't need to repeat the step.
- Raw buckwheat has no aroma and is light brown or greenish rather than golden.
Step 3. Boil water and salt
Put water in a pot and add salt. Cover it and let the water heat over medium heat until it boils. Add the buckwheat only when the water is bubbling.
Step 4. Cook for 15 minutes
Once the water has boiled, remove the lid from the pot and add the buckwheat. Wait for the water to come back to a boil and lower the heat. Cover the pan and let the wheat cook for 15 minutes. No need to stir during cooking.
Step 5. Let it sit for 15 minutes
After cooking, remove pan from heat. Leave it covered and wait for the beans to rest for 15 minutes. During this time, the buckwheat absorbs all the remaining water in the pan without getting too soft.
Step 6. Add butter and stir
Remove the lid from the pan and add the butter. When it melts, stir the buckwheat well with a fork. This way, it is looser, with separate grains and a lighter texture.
You can also use clarified butter, margarine or even your preferred oil instead
Method 2 of 3: Using Cooked Buckwheat
Step 1. Enjoy the food unattended
Buckwheat is delicious and nutritious on its own, whether as a main dish or as a side dish. To enhance the flavor of the cooked bean, add your favorite herbs, spices and condiments such as:
- Salt and pepper.
- Garlic or onion powder.
- Fresh herbs such as parsley or cilantro.
Step 2. Saute it with vegetables
Heat 1 tablespoon (15 ml) of cooking oil in a wok or large skillet. Cut 4 peppers into strips and sauté them for about five minutes, until golden. Add 4 crushed garlic cloves and 1 portion of chopped kale and cook the mixture for another five minutes. Add the cooked buckwheat and another 2 tablespoons (30 ml) of oil. Mix well to mix all ingredients.
Before serving, season the dish with salt and pepper to taste and garnish it with pickled artichoke hearts and a handful of chopped basil
Step 3. Let it cool and place it in a salad
Allow the cooked buckwheat to cool for about 30 minutes, then transfer it to the refrigerator to rest for another 30 minutes. When it's chilled, put it in a bowl with your favorite vegetables and a basic sauce. Want a simple salad recipe example? Mix in a large bowl:
- 1 small cucumber cut into cubes.
- 12 chopped olives.
- 1 small, diced bell pepper.
- 1 handful of chopped broccoli florets.
- ½ small onion cut into thin slices.
- 1 handful of chopped almonds or walnuts.
- ½ cup (12.5 g) of chopped dill.
- 2 tablespoons (3 g) of chopped fresh mint.
- 2 tablespoons (30 ml) of fresh lemon juice.
- 2 tablespoons (30 ml) of red wine vinegar.
- 1 tablespoon (15 ml) of olive oil.
- Salt and pepper to taste.
Step 4. Prepare a breakfast meal by adding fruits and spices to the buckwheat
Put the cooked beans in a pan and add 1 cup (240 ml) of cow's, almond, soy or coconut milk. Boil the mixture and then remove the pan from the heat. Add 3 tablespoons (45 ml) of maple syrup, 1 teaspoon (5 ml) of vanilla essence and 1 pinch of ginger, cinnamon, nutmeg or any other spice of your choice. You can also decorate this porridge with fruits and nuts, such as:
- Strawberry, raspberry or blueberry.
- Sliced banana.
- Pass grape.
- Dry fruits.
- Peanut butter.
- Almond, pistachio or flaked walnuts.
Method 3 of 3: Using Buckwheat in Other Ways
Step 1. Use buckwheat flour to make pancakes
Pancakes made with it are very similar to common ones, the only difference being that instead of common wheat flour, buckwheat must be used. When the pancakes are ready, decorate them normally with ingredients such as:
- Maple syrup.
Step 2. Use in granola
In a large bowl, combine all ingredients except coconut. Transfer this mixture to a 22.5 cm x 22.5 cm aluminum baking sheet and place in a preheated oven at 150 °C. Bake the granola for an hour until it turns golden, stirring the contents of the pan halfway through the cooking time. Remove the granola from the oven and add the coconut. While it is cooling, stir it every 30 minutes.
You can use coconut oil in place of canola oil and maple syrup in place of honey if you prefer
Step 3. Make your own pasta
Make pasta with buckwheat flour. You can make the dough with buckwheat flour, common wheat flour and water. After cutting it into the desired shape, put the pasta to cook as usual and serve it with meat, vegetables or other side dishes.