How To Cook Buckwheat

How To Cook Buckwheat

What is Buckwheat?

Buckwheat is a gluten-free grain, rich in minerals and high in B vitamins. It also contains all nine essential amino acids, making it a complete protein! 

Buckwheat is a delicious and hearty replacement for rice and quinoa, and even steel cut oats for porridge. It can easily be tossed into warm and cold salads alike, used to bulk out soups, and as a base for veggie burgers. Buckwheat can also be used to make pancakes, granola, and all types of baked goods. The possibilities are endless! 

Buckwheat is available at Indigo Herbs in the form of Raw Buckwheat GroatsBuckwheat Flour and Buckwheat Flakes. We also sell other buckwheat products, including a variety of buckwheat pasta and soba noodles, click here to see more.

The term, groats, is used to describe the raw, hulled buckwheat kernels. Buckwheat flakes are groats that have been rolled into a flaked form like rolled oats and can be used in the same way. Buckwheat flour is a versatile gluten-free replacement to regular flour while imparting a wholesome nutty flavour and springy texture. 

Buckwheat groats cook quite fast and can therefore easily be overcooked. A common mistake is also cooking them with too much water, which results in an unappealing mushy texture. If you have tried cooking buckwheat and have come out with a mushy mess, or a burned-tasting dish due to overcooking, we are here to help!  

In this article we will be sharing two different ways you can prepare buckwheat groats – steaming it like you would rice and soaking it so you can enjoy it raw. 

What you will need

For Steaming:

  • A saucepan with a lid

For preparation to eat raw:

  • A bowl
  • A mesh sieve

For a single serving:

  • 200g raw buckwheat groats
  • 300ml water (if steaming)
  • 400ml water (if preparing to eat raw)

Steaming Buckwheat


A most efficient and effective way to prepare buckwheat is to first soak the groats, even if you are steaming it.


  1. Rinse and drain buckwheat well. Place groats in a pan and add water. Let soak for about 20 minutes.
  2. Place pan on medium high heat and bring to a boil - this will take about 3 minutes. Allow to boil for 2 or 3 minutes.
  3. Then cover pan, remove from heat and let sit for 10 minutes.
  4. Enjoy with seasonings like salt, ground pepper, mixed dried herbs if you are making it for lunch or dinner. You might consider ground cinnamon or nutmeg if you are preparing buckwheat groats for breakfast instead of your typical porridge. Add olive oil or butter for some decadence.

Preparing Buckwheat to Eat Raw

Buckwheat can be enjoyed in its raw form. To soften the kernels and get the maximum nutritional benefit, we suggest soaking it first.


  1. Rinse and drain buckwheat well. Place groats in a bowl and add water. Cover, and let soak for 6 to 7 hours.
  2. Rinse and drain buckwheat again. After soaking for this long the buckwheat will be a bit slimy so you'll have to rinse and drain a few times, until the water runs clear. It helps to do this through a mesh sieve. Pat dry with a clean cloth and store in a dry, airtight container in the fridge.
  3. Enjoy sprinkled on yogurt, as part of your cereal or to use in homemade granola!
What else you can do

For a deeper flavour, cook buckwheat on a dry pan, stirring frequently until it is fragrant, and the colour turns to a darker brown. Roasting buckwheat this way increases its toasty, nutty flavour. This kind of buckwheat is called kasha. Once it’s roasted like this you can simply add water for soaking and follow the directions for steaming.

How do you like to eat buckwheat? We'd like to know!

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