Buckwheat flour is derived from the seeds of the buckwheat plant. Despite its name, buckwheat is not related to wheat and is entirely gluten-free. The flour has a rich, nutty, and slightly earthy flavor. It’s a popular choice for those seeking a gluten-free alternative that’s also nutritious. Buckwheat flour is often found in traditional dishes from various cultures, such as Russian blinis and Japanese soba noodles.
Nutritional Information (per 100g):
- Calories: ~335 kcal
- Protein: ~13g
- Carbohydrates: ~71g
- Sugars: ~2.6g
- Fat: ~3g
- Dietary Fiber: ~10g
- Magnesium: ~230mg
- Iron: ~2.2mg
- Potassium: ~460mg
Ingredients:
- 100% ground buckwheat groats
How to Use:
- Baking: Used in muffins, bread, and biscuits.
- Pancakes: Traditional ingredient for buckwheat pancakes.
- Noodles: Main ingredient in Japanese soba noodles.
- Porridge: Used to make a creamy, nutritious hot cereal.
Recipe Idea – Buckwheat Pancakes: Ingredients:
- 1 cup buckwheat flour
- 1 1/2 tsp baking powder
- 1/4 tsp salt
- 1 tbsp honey or maple syrup
- 1 cup milk (dairy or non-dairy)
- 1 large egg
- 2 tbsp melted butter or coconut oil, plus more for frying
- Optional: berries, nuts, or chocolate chips for mix-ins
Instructions:
- In a mixing bowl, combine buckwheat flour, baking powder, and salt.
- In another bowl, whisk together the milk, egg, melted butter, and sweetener.
- Pour the wet ingredients into the dry and mix until just combined. Allow the batter to rest for 5 minutes.
- Heat a skillet or non-stick pan over medium heat and brush with a little butter or oil.
- Pour ladlefuls of batter onto the pan. Add desired mix-ins if using.
- Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
- Serve warm with toppings of choice, like fresh berries and a drizzle of syrup.
Diets it fits into:
- Gluten-Free
- Vegan (when not combined with animal-derived ingredients)
- Vegetarian
- Dairy-Free (when using non-dairy alternatives)
Note: Although buckwheat is gluten-free, it’s essential to ensure that the flour hasn’t been contaminated if serving to someone with celiac disease. Cross-contamination can occur if the flour is processed in facilities that also handle wheat. Always choose brands that certify their buckwheat flour as gluten-free if this is a concern.
