Buckwheat kernels are nutritious and gluten-free. They can be used to make porridge, as a meat substitute, or to thicken soups and dressings. They are also low in sugar and high in protein, making them a good food for diabetics. Buckwheat groats can be cooked like rice or toasted for a nutty flavor. They can also be sprouted and used in salads or as a crunchy snack.
Peeled buckwheat grains are known as buckwheat kernels. They are unroasted, raw or whole buckwheat kernels that can be used just like cereal. Buckwheat flour is considered a pseudo-cereal because it’s not even related to wheat; belongs to the same family as rhubarb and sorrel. The grains are extremely nutritious and also lack gluten protein. They can be made into a porridge, mixed with other foods and used as a filling, or used in place of meat in dishes such as chili.
Roasted buckwheat kernels are known as kasha or kashi in America and have a very nutty, earthy flavor. Buckwheat grains are eaten all over the world and are very popular in Poland, Ukraine and Russia. The porridge made from these groats has a rice-like texture and is a staple meal in Eurasia. It is common practice to soak them for a while before cooking because they are hard to chew when raw. In addition to being used as a breakfast food, they are also used to thicken gravies, soups and dressings.
Buckwheat grains are also an excellent food for those with diabetes because they are low in sugar, cholesterol-free, and contain high amounts of protein. They also contain many vitamins, such as niacin, choline, riboflavin and folic acid. A great alternative for those with gluten allergies, it is high in fibre, low in sugar and contains complex carbohydrates. These groats are also low in sodium and fat and help satisfy a person’s hunger while lowering cholesterol levels. According to the USDA National Nutrient Database, one cup (136 grams) of cooked groats provides about 155 calories.
Raw beans have a bitter taste, and cooking them helps get rid of the bitter compounds. Cooking the grains is similar to cooking rice; about two cups (about 473 milliliters) of water should be added to one cup (136 grams) of groats and brought to a boil. If overcooked, they turn to mush. It’s also easy to make kasha at home by toasting buckwheat mortars in a little oil until they turn a rusty brown color. Toasting or roasting the beans amplifies their nutty flavor and intensifies their aroma.
It is also easy to sprout buckwheat groats at home. They absorb water quickly and shouldn’t be soaked for long periods of time. The soaking time for these groats is about 20 minutes to an hour. After soaking, they should be rinsed thoroughly and will germinate in about a day or two. The sprouts can be mixed with cereal or granola or sprinkled on salads, yogurt and crackers. They make a great crunchy snack when drizzled with seasonings, dehydrated, and stored.
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