How to cook Buckwheat (Kasha) for Gluten-free meals

What is Buckwheat?

Buckwheat, also known as Kasha, is often hailed as a nutritional powerhouse. It has been making waves in kitchens around the world. Its versatility makes it an excellent addition to various dishes, from salads to crunchy activated snacks. Today we'll delve into the art of cooking buckwheat, covering everything from basic preparation to creating activated wonders. Let's embark on this culinary journey together.

Understanding Buckwheat

Before we dive into buckwheat recipes and cooking techniques, it's essential to grasp what buckwheat is. You’ll love that it is a gluten-free grain, more closely related to rhubarb than wheat. It has gained popularity globally for its health benefits:

(i) Nutrient-Rich: Buckwheat is packed with essential nutrients like fibre, protein, vitamins (B-complex vitamins), and minerals (magnesium, manganese, and phosphorus).

(ii) Gluten-Free: It's naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.

(iii) Heart Health: The soluble fibre in buckwheat may help lower cholesterol levels, reducing the risk of heart disease.

(iv) Blood Sugar Control: Buckwheat has a low glycemic index, which can help stabilise blood sugar levels, making it beneficial for individuals with diabetes.

(v) Digestive Health: Its fibre content aids digestion and promotes a healthy gut microbiome.

(vi) Antioxidants: Buckwheat contains antioxidants like rutin, which may help reduce inflammation and support overall health.

(vii) Weight Management: Its fibre and protein content can contribute to feelings of fullness and weight management.

(viii) Mineral Boost: Buckwheat is a good source of magnesium, which plays a role in various bodily functions, including muscle and nerve function.

This is clearly a nutritious grain that is good for you in more ways than one. 

Approximate buckwheat cooking times for various methods:

It’s good to start by appreciating how long it takes to cook buckwheat using different methods so that you can gauge how much time you need to prepare your meal.

1. Boiling Buckwheat Groats (Cooking Time: 10-15 minutes)

2. Toasting Buckwheat Groats (Cooking Time: 5-7 minutes)

3. Cooking Buckwheat for Salads (Cooking Time: 8-10 minutes)

4. Activating Buckwheat Groats: (Soaking Time: Several hours or overnight. Drying Time: 6-12 hours in a dehydrator or 1-2 hours in a low oven)

Now let’s learn how to cook buckwheat to perfection.

How to Cook Buckwheat

Here’s a step-by-step guide, along with some expert tips, on how to cook buckwheat to perfection.

• Step 1: Rinse the Buckwheat
  Begin with a cup of toasted buckwheat groats. Ensure to rinse them thoroughly using a fine-mesh strainer under cool running water until it turns clear, ensuring the removal of any residual dust or debris.
• Step 2: Prepare the Cooking Liquid
  In a saucepan with a lid, combine 1 1/2 cups of cold water, 2 tablespoons of unsalted butter, and 1/2 teaspoon of fine salt. Bring this mixture to a rolling boil over high heat.
• Step 3: Cook the Buckwheat
  Add the rinsed buckwheat groats to the boiling water. Cover the saucepan and let it simmer gently, reducing the heat to low. Allow it to cook for about 13-15 minutes until all the water is absorbed. You’ll know it’s cooking perfectly when you hear a subtle hissing sound, which will cease once it’s fully cooked. If you’re using a nonstick saucepan, it might take an additional 2-3 minutes.
• Expert Tip:
  Always keep an eye on the heat level. Too high heat can cause the buckwheat to cook unevenly, and too low might result in overly moist or undercooked buckwheat.
• Step 4: Let it Rest
  Once cooked, remove the saucepan from the heat but keep it covered. Allow the buckwheat to rest for about 10 minutes. This step ensures that the buckwheat becomes fluffy as it continues to steam gently.
• Step 5: Serve
  Fluff the cooked buckwheat gently with a fork. You should have approximately 3 cups of perfectly cooked buckwheat. Feel free to add more butter to taste, but be cautious not to stir excessively to maintain the grain’s integrity.
• Storage:
  Enjoy the buckwheat fresh, or let it cool before refrigerating. It’s best not to leave cooked buckwheat at room temperature for an extended period to maintain its freshness and avoid bacterial growth.

Cooking Raw Buckwheat

If you master how to cook raw buckwheat, you’ll be well on your way to creating a canvas for various culinary creations. The process is straightforward:

• Rinse and Toast: Start by rinsing the raw buckwheat to remove excess starch. Toasting in a dry pan for a few minutes enhances its nutty flavour.
• Simmer to Perfection: Combine the toasted buckwheat with water or broth in a saucepan. Bring to a boil, then reduce heat and simmer for around 15-20 minutes until tender. Keep an eye on it, and fluff with a fork when done.
• Versatile Use: Cooled, cooked buckwheat can star in salads, bowls, or served as a delectable side dish.

How to Cook Buckwheat for Salads

For salads that burst with texture, knowing how to cook buckwheat specifically for this purpose is key. Here's the drill:

• Rinse and Drain: Begin by rinsing the buckwheat thoroughly to remove starch, ensuring it maintains its crunchiness in salads.
• Briefly Cook: Boil or steam the rinsed buckwheat for about 8-10 minutes, until it's just tender but retains that desirable bite.
• Season and Cool: After cooking, season the buckwheat to your liking and let it cool before adding it to your vibrant salads.

Activating Buckwheat

Ever wondered what activated buckwheat is all about? It's essentially buckwheat that's been soaked and dehydrated or baked until it turns crispy. Here's how to cook activated buckwheat:

• Soak and Rinse: Start by soaking raw buckwheat groats in water for a few hours or overnight. Rinse them thoroughly afterward.
• Dehydrate or Bake: Spread the soaked buckwheat on a baking sheet or dehydrator tray and let it dry out until it's crisp to the bite.

Activated buckwheat adds a delightful crunch to various dishes and is a fantastic topping for yoghurt parfaits, salads, or even as a snacking option.

Buckwheat Cooking Tips and Tricks

A few pointers to keep in mind for a successful buckwheat cooking experience:

1. Use a 2:1 liquid-to-buckwheat ratio for perfectly cooked buckwheat.
2. Seasoning with salt and herbs while cooking enhances the flavour.
3. Avoid overcooking, as it can lead to a mushy texture.

How to Reheat Cooked Buckwheat Effectively

Reheating cooked buckwheat requires a careful approach to retain its nutritional value, flavor, and texture. Here are the steps to ensure that your buckwheat remains delicious and appetizing:

1. Choose the Right Method:

- Microwave:

• Place the cooked buckwheat in a microwave-safe dish.
• Sprinkle a small amount of water over the top to retain moisture.
• Cover the dish loosely with a microwave-safe lid or plastic wrap.
• Heat on medium power for 1-2 minutes, checking halfway to stir and ensure even heating.

- Stovetop:

• Transfer the cooked buckwheat to a non-stick skillet or saucepan.
• Add a small amount of water or broth to prevent drying out.
• Warm over medium-low heat, stirring occasionally, until the buckwheat is heated through.

- Oven:

• Preheat the oven to 350°F (175°C).
• Place the buckwheat in an oven-safe dish and add a bit of water or broth.
• Cover with aluminum foil to lock in moisture.
• Bake for about 15-20 minutes until thoroughly heated.

2. Check the Temperature:

Ensure that the buckwheat is warmed to at least 165°F (74°C) to guarantee both safety and quality. Use a food thermometer for accuracy.

3. Adjust Seasonings:

Taste the reheated buckwheat and adjust the seasonings if necessary. You might need to add a pinch of salt or a dab of butter to revive the flavors.

4. Serve Immediately:

For the best taste and texture, serve the reheated buckwheat immediately. Avoid reheating more than once to maintain its quality.

Extra Tip:

Always store cooked buckwheat in an airtight container in the refrigerator to preserve its freshness. When reheating, only warm the portion you intend to consume to avoid multiple reheating cycles, which can degrade the texture and flavor.

Buckwheat Recipe Ideas

To put your newfound buckwheat expertise to use, here are some delicious recipes to explore:

• Buckwheat and Roasted Vegetable Salad
• Activated Buckwheat and Yoghurt Parfait
• Buckwheat Risotto with Mushrooms
• Buckwheat Pancakes
• Buckwheat Varnishkes