Dehulled buckwheat, often simply referred to as buckwheat groats, are the edible portion of buckwheat seeds once the outer husk is removed. When these groats are roasted, they’re known as kasha — a staple in Eastern European cuisines. Buckwheat is nutritionally rich, offering various minerals, proteins, and dietary fiber. It’s a pseudocereal, meaning it behaves like a grain in cooking but doesn’t grow on grasses.
Nutritional Information (per 100g cooked):
- Calories: ~92 kcal
- Protein: ~3.4g
- Carbohydrates: ~20g
- Sugars: ~0.5g
- Fat: ~0.6g
- Dietary Fiber: ~2.7g
- Sodium: ~6mg
- Iron: ~1.1mg
Ingredients:
- 100% buckwheat kernels (with husk removed)
How to Use:
- Boiling: Can be boiled in water or broth similar to rice.
- Roasting: Can be roasted before boiling to enhance its nutty flavor.
- Applications: Used in salads, porridges, pilafs, or as an alternative to rice.
Recipe Idea – Buckwheat Salad with Veggies: Ingredients:
- 1 cup dehulled buckwheat
- 2 cups water or broth
- 1 bell pepper, diced
- 1 cucumber, diced
- 10 cherry tomatoes, halved
- 1/4 cup feta cheese, crumbled
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
- Rinse buckwheat under cold water. In a saucepan, bring water or broth to a boil and add the buckwheat. Reduce heat and simmer until tender, about 15 minutes. Drain any excess liquid.
- In a large bowl, combine the cooked buckwheat, bell pepper, cucumber, and cherry tomatoes.
- Whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine.
- Garnish with crumbled feta cheese and fresh parsley. Serve chilled.
Diets it fits into:
- Vegetarian
- Gluten-Free
- Vegan (omit feta cheese or use vegan alternative)
- Whole Foods Plant-Based
Note: Despite its misleading name, buckwheat is entirely gluten-free and suitable for those with celiac disease or gluten sensitivities. Always ensure there’s no cross-contamination by checking labels and ensuring it’s processed in a gluten-free facility if extremely sensitive.
