Although it cooks up like a grain, buckwheat groats are actually an herb that can add variety and extra nutrition to your diet. Despite the name, buckwheat is not related to wheat and is gluten-free. People allergic to wheat and intolerant to gluten can enjoy buckwheat. High in fiber and protein, buckwheat groats can be used in a number of culinary applications.
Origins and Flavor
Buckwheat originated in Russia. The groats are actually hulled seeds from the buckwheat plant. Untoasted, buckwheat has a mild flavor that makes it a suitable accompaniment to both savory and sweet dishes.
Nutrition
One cup, or 168 grams, of cooked, roasted buckwheat groats contains 155 calories and 1 gram of fat. It provides 33.5 grams of carbohydrates, with 4.5 grams of fiber. One cup of cooked buckwheat contains all eight essential amino acids in its 6 grams of protein. Buckwheat groats are a source of most of the B complex of vitamins, vitamin K, iron, magnesium, potassium, phosphorus and the trace minerals copper, zinc and manganese. Organic and conventional buckwheat have the same nutritional profile.
Organic
Organic farming uses natural fertilizers and no insecticides on crops to reduce pest infestation and disease. Organic crops are rotated, tilled or hand weeded rather than sprayed with herbicides. Buckwheat, as a crop, is relatively unaffected by pests and insects, notes the Thomas Jefferson Agricultural Institute. It is fast growing, so many farmers can fit two full crops into a season. In this case, a nitrogen-based fertilizer must be used, but organic sources are available. Because of the speed of its growth, buckwheat actually outgrows many weeds so organic growers do not have a hard time managing without herbicides.
Uses
Cook buckwheat groats as you would rice to use as a side dish for stewed, braised or roasted meats and vegetables. Cooked buckwheat groats also make a tasty hot cereal when topped with milk, dried fruit, nuts and maple syrup. The Russian side dish “kasha” is roasted buckwheat groats cooked like rice. Pre-roasting the buckwheat gives it a richer, nuttier flavor. Buckwheat groats are often ground into flour. Do this at home with a hand mill, or purchased pre-ground buckwheat flour for baking. Because buckwheat flour does not contain gluten, it does not rise well in yeast breads unless mixed with other flours. Buckwheat flour is traditionally used to make pancakes, such as Russian blini, and noodles, such as Japanese soba noodles.
