Buckwheat Roasted Groats: How to cook

Despite its recent rise to fame, buckwheat roasted groats are really an ancient grain with an extended history. It’s been eaten in Asian and Eastern European countries for hundreds of years but is now becoming increasingly popular within the west thanks to its many health benefits.

While buckwheat roasted groats are usually thought of as a cereal grain, it’s actually a fruit seed that’s associated with rhubarb and sorrel. However, because its seeds are rich in complex carbohydrates, it’s sometimes mentioned as a pseudo-cereal.

While it’s not a real grain, it is often used like one in cooking and maybe a delicious alternative to couscous, bulgur, rice, and pasta.

Buckwheat Roasted Groats:

Buckwheat is super healthy, very versatile, and, despite its name, it’s not actually associated with wheat. Thus, Buckwheat is of course gluten-free and will therefore be safe to eat for those with coeliac disease and gluten sensitivities. (Or therefore the internet tells me – do ask your doctor if you’re unsure!)

Buckwheat comes in several different forms: buckwheat seeds (often called ‘buckwheat groats’, or simply ‘buckwheat’), buckwheat noodles, buckwheat pasta, and buckwheat flour. The groats are available completely raw or sprouted and also are available toasted. The toasted buckwheat groats are commonly mentioned as kasha and have an earthier, nuttier flavor than the raw buckwheat.

Reasons to eat Buckwheat Roasted Groats:

  • It is super healthy, full of nutrients, fiber, protein.
  • It is gluten-free. Yes, you read that right. Buckwheat isn’t wheat, despite its name. It’s actually a seed, not a grain, very similar to quinoa and amaranth. So how are you beginning to believe me about its nutrition??
  • It cooks in 10-15 minutes, which makes for super quick meals.
  • It’s very versatile, with a neutral flavor, so it pairs well with numerous other ingredients. It is often utilized in salads, with pasta (such as this varnishes recipe), in side dishes (such as this Buckwheat with Sauteed Mushrooms and Onions recipe), and even for breakfast rather than oatmeal.
  • You can also eat it raw if you would like even more nutrients. It just must be soaked in water for a couple of hours.

Is Buckwheat Roasted Groats so Healthy:

Buckwheat is high in protein and fiber. It’s rich in many trace minerals, including manganese, magnesium, and copper, and may be a good source of the B vitamins. It also contains relatively few calories (66 calories for an 80g cooked portion, 40g uncooked) and practically no fat. Buckwheat also ranks low on the glycaemic scale. In fact, buckwheat is so full of nutrients and antioxidants that it’s often mentioned as a “superfood”.

Diets that contain buckwheat are linked to a lowered risk of developing high cholesterol and high blood pressure and buckwheat may even help weight loss, reduce food cravings, and improve diabetes.

Buckwheat Roasted Groats with Mushrooms:


roasted buckwheat groats150 g/ 5.3 oz/ 3/4 cup
chicken broth or vegetable broth450 ml/ 15.2 fl.oz/ a bit less than 2 cups
small onions3
butter, divided2 tablespoons
olive oil1 tablespoon
brown mushrooms
fine sea salt and freshly ground black pepper
a small bunch of dill
250 g/ 8.8 oz
some parsley less than dill


  • Beat the egg lightly during a bowl. Add the buckwheat and blend well.
  • Heat a nonstick pan with none fat, place the buckwheat into the pan and cook for about 3-4 minutes until all the corns are dry and separated.
  • In the meantime slice the onions thinly.
  • Remove the buckwheat from the warmth and transfer it to a little saucepan. Add the chicken broth or vegetable broth, bring back a boil, turn the warmth down and simmer for about a quarter-hour or until the buckwheat is soft and therefore the stock has been absorbed.
  • Heat 1 tablespoon butter and therefore the oil within the pan and cook the onions on low heat for about quarter-hour or until they’re very soft and deeply golden. Stir often and do not allow them to catch. I added two small splashes of water in between, the onions were threatening to catch, and that I didn’t want to feature more butter.
  • Clean the mushrooms with kitchen paper and slice them also. When the onions are cooked, add the mushrooms and continue cooking until they release their juices and therefore the juices then evaporate, this may take about 5-7 minutes. Adjust the taste with salt and pepper.
  • Add the buckwheat to the pan and stir well to combine. Stir within the second tablespoon butter. Chop the dill and therefore the parsley and add them to the pan. Serve immediately.


Roasted buckwheat contains a darker color than raw buckwheat. You’ll be able to pip out roasted most of the time, especially if buying it during a Russian store.

Buckwheat Roasted Groats Bowls:

roasted buckwheat groats

Serving size: Servings 2


Buckwheat Roasted Groats1 cup
Water2 cups
Brussels Sprouts halved1 cup
Sweet Potato, cut into cubes1
Red Onion, quartered1
Beet, cut into cubes1
Avocado Oil, divided2 tablespoons
Rainbow Chard, chopped4 leaves
Tahini4 tablespoons
Lemon Juice2 tablespoons
Organic Pumpkin Seeds2 tablespoons
Avocado halved1
Two 8 oz Wild Salmon fillets


  • Preheat oven to 425°F.
  • Combine buckwheat roasted groats and water during a pot. 
  • Bring back a boil, cover, reduce heat to a simmer, and cook until tender, about 10 minutes.
  • Drain excess water and put aside.
  • Add Brussels sprouts, sweet potato, red onion, and beet to an outsized baking tray.
  • Drizzle with 1 tablespoon avocado oil and season with sea salt and black pepper.
  • Roast for 20 minutes.
  • Remove tray from the oven. Add two pieces of untamed salmon and season with sea salt and pepper.
  • Roast for 10 minutes longer, or until salmon is fully cooked and flakes with a fork.
  • Remove from the oven.
  • While salmon roasts, add 1 tablespoon avocado oil to an outsized skillet. Add rainbow chard and sauté for 6-8 minutes, or until tender.
  • Divide cooked buckwheat groats between two large bowls and top with rainbow chard, roasted salmon, roasted vegetables, and avocado.
  • Drizzle with Lemon juice and tahini.
  • Sprinkle with pumpkin seeds and enjoy!

Tahini Sauce:

buckwheat roasted groats

The whole buckwheat bowl dish is drizzled with a lemony tahini sauce. Tahini is my new obsession.

Tahini may be a paste made up of sesame seeds. It’s quite like spread or seed butter but made up of sesame seeds so it’s got that wonderful sesame flavor. It goes GREAT with lemon juice, garlic, and salt and makes such a zesty lemony sauce that adds many flavors. The tahini sauce during this recipe also can be used on any roasted vegetables, on rice, quinoa, couscous, etc. It can even be used as a variety of sandwiches or wraps. So be at liberty to double and triple the sauce recipe and keep it within the fridge for some days for other uses.

Buckwheat Dark Chocolate Chip Muffins:

buckwheat roasted groats


Organic buckwheat flour400 g (3 cups)
Organic coconut sugar70 g (1/2 cup)
Baking Powder1 sachet (16 g; 3 tsp)
Plain yogurt250 ml (1 cup)
Almond milk200 ml (2/3 cup)
Pure vanilla1 tablespoon
Extra virgin vegetable oil (or vegetable oil)120 ml (1/2 cup)
 Bittersweet chocolate chips100 g (a heaping 1/2 cup)
Icing sugar for adornment


  • Preheat the oven to 350° F and line a muffin tray with paper cups. Set aside.
  • In a medium bowl, add the wet ingredients: yogurt, milk, vanilla, and oil. Stir well.
  • In a large bowl mix together the dry ingredients: flour, sugar, and baking powder.
  • Pour the wet into the dry and with a spatula mix just until it comes together.
  • Add the chocolate chips and stir briefly. don’t overwork.
  • With the assistance of a frozen dessert scoop, scoop the batter into the muffin cups.
  • Bake within the preheated oven for about 25 minutes, or until a wood skewer inserted within the center comes out clean.
  • Let cool on a wire rack, then sprinkle some powdered sugar on top.

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