Buckwheat can be a confusing ingredient. Though wheat is in the name, this food contains no wheat or gluten, and it is technically not even a grain. Buckwheat is a seed that is prepared and served like a grain. Groats refer to the cracked kernel of buckwheat and can be a healthy addition to your diet and a change of pace from the usual rice or oatmeal.
Nutrition
Buckwheat groats are a viable option for those on a gluten-free diet, as the seeds do not contain gluten. Buckwheat contains 4.2 grams of fiber and 4.8 grams of protein per 1/4 cup of dry buckwheat. This portion size contains 1.1 grams of fat and 142 calories, making it a healthy option for those watching their fat or calorie intake. Niacin, folate, thiamine, riboflavin, iron and calcium are also present in buckwheat groats in small, but not insignificant amounts. Roasting the buckwheat groats does not change the nutritional profile unless butter or oil is used to roast the groats.
Preparation
Buckwheat groats can be found either as roasted (referred to as "kasha") or unroasted (referred to as "white"). Both are prepared the same way, but roasted buckwheat groats will have a deeper, more intense flavor. Toast white buckwheat groats in a skillet before cooking if you desire the same flavor as kasha. Bring two cups of water or broth to a boil, add one cup roasted or unroasted buckwheat groats, cover the pot, and simmer for 15 to 20 minutes or until the buckwheat has absorbed all the liquid. Increase the amount of liquid and stir the buckwheat during cooking for a creamier dish, similar to polenta or porridge.
Uses
Buckwheat groats can stand in for rice in pilafs or for oatmeal in a breakfast cereal. Prepare buckwheat with two parts water to replace fluffy rice in recipes. Grind buckwheat in a spice grinder or coffee mill to make a flour that can be added to pancakes or breads for an additional nutty flavor and extra nutrition. Buckwheat flour cannot be used to make a yeast-based bread, however, because the bread dough will not have the strength to hold the risen structure. Flour made from buckwheat is also used to make Japanese soba noodles.
Storage
Store buckwheat groats in an opaque container to keep out light and air that might spoil the buckwheat groats. Buckwheat groats should be left intact until ready to be ground into flour, but if you grind the groats ahead of time, keep the flour in a glass, air-tight container in the refrigerator to keep it fresh.
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