Basic Buckwheat Groats

Photo by: Sarah Shatz

by Whole Foods Market

over 2 years ago

Despite its name, buckwheat is not related to wheat but is actually the small edible fruit seed of a gluten-free plant in the same family as rhubarb. The whole seeds, known as groats, are sold unroasted and roasted, a step that turns them dark and gives them a much richer, earthier flavor. Unroasted buckwheat groats are mild and rather plain tasting. Roasted buckwheat groats are sometimes referred to as "kasha" -- a confusing term since in Russia "kasha" refers to various cooked grain dishes. Either way, buckwheat groats (roasted and unroasted) are quick-cooking and have a tendency to become mushy when cooked.

Many recipes suggest adding egg white or a beaten egg to the groats before cooking to prevent them from clumping together. Cooked buckwheat groats are good combined with pasta, sauteed vegetables and used as stuffing. The cooking times for roasted and unroasted are the same. Buckwheat groats are also easy to grind into flour-- the base for classic crepes from Brittany and traditional soba noodles.

Makes about 2 cups

  • 2 cups water (or broth)
  • 1 cup buckwheat groats (roasted or unroasted)
  • 1 to 2 teaspoon olive oil (optional)
  • Pinch salt (optional)
  1. Bring water (or broth) to a boil in a saucepan. If desired, add olive oil and a pinch of salt. Stir in the buckwheat, cover, and lower the heat to a gentle simmer.
  2. Cook until the buckwheat is tender and has absorbed the liquid, 7 to 15 minutes. Remove the pan from the heat and let it stand covered for 10 minutes. Fluff the buckwheat, season and serve.

Nutrition Info:


  • 627 calories
  • 11g total fat
  • 2g saturated fat
  • 0mg cholesterol
  • 187mg sodium
  • 123g carbohydrate (17g dietary fiber, 0g sugar)
  • 19g protein
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