If you've ever bought a bag of buckwheat and thought, "Now what?", you're not alone.
Buckwheat is one of those wholesome, old-school pantry staples that can feel a bit mysterious at first. Is it a grain? Is it gluten-free? How do you cook it without ending up with a mushy mess?
Don't worry—we've got you! In this blog, we'll break down how to cook buckwheat, how to store it, freeze it, and sprout it, and ways to use buckwheat in different meals. Spoiler alert: it's way easier than you think!
HOW TO COOK BUCKWHEAT
Let's start with the basics. Cooking buckwheat is as simple as cooking rice or quinoa—just with a few little tricks to get the best texture (aka fluffy, not mushy!).
Ingredients:
- 1 cup raw buckwheat groats
- 2 cups water
- Pinch of salt
- Optional: a dab of butter or drizzle of oil
Instructions:
- Rinse the buckwheat well under cold water to remove any dust or bitterness.
- In a medium pot, bring the water and salt to a boil.
- Add the buckwheat, reduce the heat to low, cover, and simmer for 12–15 minutes or until the water is absorbed.
- Turn off the heat and let it steam, covered, for 5 more minutes.
- Fluff with a fork—and you're done!
Use it as a base for grain bowls, stir-fries, salads, or even warm breakfast bowls.
-v1746429984262.png?1200x2000)
SHOULD YOU PRE-SOAK BUCKWHEAT?
------You don't have to pre-soak buckwheat, but it can help with digestion and reduce cooking time.
When to soak:
- If you plan to eat raw buckwheat (like in overnight buckwheat porridge).
- If you want to boost digestibility and reduce naturally occurring compounds like phytic acid, which can block nutrient absorption.
To soak, cover your buckwheat in water and let it sit for 6–8 hours or overnight. Rinse it well before cooking.
If you're soaking groats, reduce your cooking time by a few minutes since they'll already be softening.
HOW TO FREEZE & REHEAT BUCKWHEAT
------Yep, you can totally meal prep buckwheat! Cook a big batch, let it cool, and portion it into containers or freezer bags.
To freeze:
- Let cooked buckwheat cool completely.
- Spread it on a baking sheet (to avoid clumps) and freeze briefly.
- Transfer to containers or freezer bags, label, and store.
To reheat:
- Microwave with a splash of water or broth
- Or sauté in a skillet with a bit of oil or butter
Perfect for quick lunches or dinners during the week!
HOW TO STORE BULK BUCKWHEAT
------Buying buckwheat in bulk is a great way to save money and stock your pantry with something versatile and healthy.
Store it like this:
- In an airtight container.
- In a cool, dry place (like a pantry or cupboard).
- For longer-term storage, pop it in the freezer to keep it extra fresh and bug-free.
Properly stored, buckwheat groats can last up to a year or more.
READ MORE: A guide on storing bulk foods safely for long-term
WHERE TO BUY BUCKWHEAT
------You can find buckwheat at most natural food stores, health food sections in grocery stores, or online at Country Life Foods!
Look for:
- Raw buckwheat groats (pale, greenish color)
- Toasted buckwheat (a.k.a. kasha) – darker and nuttier in flavor
- Buckwheat flour – great for baking!
Tip: If you want to buy in bulk for your pantry, check out online bulk food retailers for better prices and larger quantities.
READ MORE: 9 Reasons to buy your food in bulk
HOW TO SPROUT BUCKWHEAT
Try sprouting buckwheat to unlock even more nutrition from your buckwheat!
Why sprout buckwheat?
Sprouting helps:
- Boost nutrients, especially B vitamins and enzymes.
- Reduce phytic acid, which can interfere with mineral absorption.
- Make it easier on the gut, especially for people with sensitive digestion.
- Create a crunchy, fresh texture that's awesome in salads and bowls.
How to sprout buckwheat
- Start with raw buckwheat groats (toasted buckwheat, or kasha, won't sprout).
- Rinse and soak them in water for about 30–60 minutes. Don't oversoak, or it may get slimy.
- Drain and rinse well. Spread them out in a strainer or sprouting tray.
- Rinse and drain twice a day for 1–2 days.
- When you see little tails, they're ready!
Once sprouted, you can enjoy them raw in salads, dry them for crunchy toppings, or blend them into smoothies for a nutrient boost.
Buy buckwheat for sprouting here!
READ MORE: How to grow sprouts at home
WAYS TO USE BUCKWHEAT
Once you've cooked up a batch of buckwheat, the options are endless.
Buckwheat has a nutty, chewy texture, making it great for salads and hearty bowls. Here are some fun and tasty ideas:
- Grain bowls – Toss with roasted veggies and dressing.
- Hearty salads – Use it instead of quinoa or couscous.
- Stir-fries – Use it as a rice or noodle alternative.
- Soups + stews – Add it in for thickness, texture, and a hearty twist.
- Breakfast porridge – Add almond milk, cinnamon, and berries for a cozy bowl.
It's one of those ingredients that quietly fits into all kinds of meals!
BAKING WITH BUCKWHEAT FLOUR
Buckwheat flour is a fantastic pantry staple, especially if you're gluten-free or just looking to add more variety to your baking. Its rich, slightly nutty flavor pairs beautifully with both sweet and savory recipes.
Why Use Buckwheat Flour?
- It's gluten-free yet hearty enough to hold up in pancakes and muffins.
- It's high in fiber, protein, and antioxidants, making it a more nutritious option than refined flours.
- It gives baked goods a unique depth of flavor—think earthy and cozy.
How to Use Buckwheat Flour:
- Pancakes + Waffles: Buckwheat flour makes fluffy, delicious pancakes. You can use it alone or mix it with other flour, such as oat or almond flour.
- Baking: Great in muffins, quick breads, brownies, and even cookies.
- Savory Recipes: Try it in homemade crepes (hello, French galettes!), flatbreads, or even as a coating for crispy tofu or chicken.
- Thickener: Works well in sauces or gravies when you need a gluten-free thickening agent.
Tip: When baking, you can usually swap buckwheat flour for up to 25–50% of the all-purpose flour in a recipe. For entirely gluten-free baking, pair it with something like almond flour, tapioca starch, or rice flour for better texture and binding.
