Lesya Buckwheat holds a cherished place in Ukrainian cuisine, akin to rice in Asian culinary traditions. In Ukraine, it is a real superhero cultivated for centuries and known for its versatility, rich flavor, and numerous health benefits. On the other hand, buckwheat remains relatively undiscovered in North America. Finding locally roasted buckwheat in stores is not easy, and unroasted buckwheat, unfortunately, doesn’t have the distinctive texture and robust flavor of its roasted counterpart. We prefer imported roasted buckwheat from Ukraine or Poland for its aromatic, natural flavor and firmness — each grain stays whole when cooked properly. Learning how to cook it right is essential for getting a good result and ensuring the buckwheat is neither overcooked nor undercooked. In this guide, you will discover how to cook buckwheat to perfection and create a delightful meal for the entire family in no time.
Buckwheat cooks very fast. Start by rinsing thoroughly half a cup of buckwheat grains in cold water to remove any dirt. Then, in a pot, bring a cup of water to a boil before adding the rinsed buckwheat. Remember, for every portion of buckwheat, you’ll need to use double the amount of water. Reduce the heat to medium, cover the pot with a lid, and let it cook for approximately 20 minutes. Watch for small “sockets” showing water evaporation – they will tell us that the buckwheat is nearly ready. Add salt to taste, mix well, cover the pot with the lid, wrap a towel around the pot to retain warmth, and let the buckwheat rest for about 30 minutes before serving. Our new video shows the process in details, please watch it before you start cooking:
While your buckwheat is chilling under the towel, chop up some mushrooms, onions, and sweet peppers and give them a quick sauté until they are perfectly cooked. Once everything’s ready, grab a large plate and place the cooked buckwheat in the center. Now, let’s add some zest! Arrange those sautéed veggies in pretty circles around the buckwheat. With this final simple touch, you are adding vibrancy and color to your humble buckwheat dish.
How to Cook Buckwheat and Serve it with Sautéed Vegetables
Equipment
- 1 Pot
- 1 Skillet
- 1 Chef's knife
Ingredients
- 1/2 cup roasted buckwheat
- 1 cup water
- salt to taste
- 2 sweet peppers
- 1 white onion
- 100 g brown mushrooms
- black pepper
- 1 tbsp vegetable oil
Instructions
- Rinse half a cup of buckwheat under cold water to remove any dirt. You will need to rinse the buckwheat several times until the water becomes clean.
- In a medium size pot, bring a cup of cold water to a boil and add the rinsed buckwheat to the boiling water. Reduce the heat to medium, cover the pot with a lid. Cook for approximately 20 minutes.
- When you see small "sockets" on the surface, it means that the buckwheat is ready. Add salt to taste and mix well. Turn off the heat, cover the pot with the lid, and cover it with a towel to retain warmth. This will help to trap the heat within the pot and ensures all the grains are cooked to the desired firm texture and are not overcooked.
- Let the buckwheat sit on the stove, off the heat, for at least 30 minutes before serving.
- While your buckwheat is chilling under the towel, chop up some mushrooms, onions, and sweet peppers.
- Preheat a skillet, reduce the heat to medium, add vegetable oil. Now you can add the chopped mushrooms and sautée them until they are tender.
- Once mushrooms and onion are ready, place the chopped peppers on the frying pan and sautée them too.
- Place the cooked buckwheat in the centre of a large plate. Surround the buckwheat with the sautéed mushrooms, onions and peppers to add color and visual appeal to your dish. Top the buckwheat with a few slices of pepper.
- Serve it warm. You can mix all the ingredients, if you want - the dish will still look vibrant.
What dishes can you make using buckwheat?
Buckwheat is so versatile that you can pair it with various vegetables or meats to create lots of interesting dishes and soups. In Ukrainian cuisine, buckwheat is commonly used in traditional dishes like kasha, a comforting porridge often served with milk or sour cream. Combining buckwheat with kefir creates a satisfying breakfast or light dinner. Also, buckwheat is used in “varenyky” (Ukrainian dumplings), where it combines with fried onion or potatoes for a savory filling. Use buckwheat flour to make pancakes and serve them with your favourite sauce.
Buckwheat – a super food for health and vitality
Buckwheat offers many health benefits, making it a valuable addition to any diet. One crucial advantage is its gluten-free nature, making it an excellent choice for those with gluten sensitivities. Buckwheat contributes significantly to overall health and well-being and is rich in fiber, protein, iron, magnesium, manganese, copper, folate, and essential amino acids. Adding buckwheat to your meals can help promote digestive health, prevent heart diseases, support muscle growth, and boost energy levels. Consider adding this highly nutritious, versatile grain to your menu!
Conclusion
In conclusion, cooking buckwheat is a simple but very useful skill that can elevate your meals. Whether served with sautéed vegetables or other food products, such as meat, milk, sour cream, kefir, mastering this grain opens up a world of new culinary possibilities. We hope you will give buckwheat a try and share your feedback with other readers and us! Please also explore more recipes on our website and YouTube channel. Happy cooking!
