Buckwheat is a grain that comes from the seed of a plant, and can be used whole, or ground to a flour. It is gluten free which is why buckwheat flour is often used in gluten free baking recipes. It is highly nutritious, with a high protein and fibre content, so its flour can also be added to supplement flour in other recipes to up the nutritional content. The buckwheat groats can be cooked in water and used in salads in a similar way to bulghar wheat or quinoa, or can be added to a crumble topping or mixed with breadcrumbs and olive oil and baked to make a crispy topping for a gratin or oven-baked dish.
Nutrition
Per 100g
Energy KJ: 1512
Energy Kcal: 356
Fat: 2.7g
Of which saturates: 0.7g
Carbohydrate: 69g
Of which Sugar: 0g
Fibre: 4.1g
Protein: 13g
Salt: 0g
Preparation
If you are going to use the buckwheat as a cooked grain, toast it first in a dry pan to bring out a nuttier flavour. Then add water (about one part buckwheat to three parts water), bring to the boil and simmer for about 10 minutes until tender. Once cooked drain the buckwheat and then rinse to remove any excess residue from the cooking. It will soak up dressings well when still warm – try a simple honey, mustard, lemon and olive oil dressing and stir through roasted vegetables, rocket or young spinach for a quick salad.
Storage
Cooked buckwheat will keep in the fridge for a few days, and can also be frozen. It needs to be thawed and re-heated until piping hot when you want to use it.
