Buckwheat is the bomb. It tastes delicious and is incredibly healthy for you! It is prepared like many common grains, but it actually is a seed that isn’t from the grass family. Buckwheat is a good source of protein, fiber, iron, zinc, and manganese, but, it contains no gluten! Now you’re sold. Hooray!
Now, while buckwheat is not particularly popular in the U.S., it is a staple Poland and much of Eastern Europe. In my family, I’m talking 2-3 times a week. We usually make savory dishes with it, but it can be sweetened and eaten like an oatmeal or porridge as well.
Most regular grocery stores usually sell unroasted buckwheat and is usually a pale green/beige. This buckwheat has a little less flavor and will get more mushy when cooked. I hear murmurs that this is healthier than roasted buckwheat…oh well. If this is all that is available, you can toast the buckwheat on a pan before you cook. If however, you find yourself in a Polish, Russian, or other Eastern European deli/store, you will find the roasted whole kernel variety at a very nice price 🙂
Roasted buckwheat has a very earthy and almost nutty smell and flavor. It goes very well with hearty mushrooms and onions. This recipe uses some basic ingredients to create a filling and delicious dish!
* The ratio from buckwheat is usually 1 cup buckwheat to 1.5-2 cups liquid. It really depends on your cooking method and whether you like a firmer or mushier consistency.
- 1 cup roasted whole kernel buckwheat
- 2 cups of water (low sodium vegetable stock or chicken stock works too)
- 1 large yellow onion
- 6-8 crimini mushrooms
- 3 cloves garlic
- 2 tbsp chopped parsley
- 1 tbsp chopped dill
- 1 tbsp olive oil
- 1/4 tsp onion powder
- 1/4 tsp black pepper
- salt to taste
- In a wide based pot or wide based deep pan, heat olive oil on medium heat. Dice onion and add to pan with a few pinches of salt. Cook for about 7 minutes.
- Slice mushrooms and chop garlic and add to the pan. Cook for an additional 8 minutes on medium heat. There will be a little liquid from the mushrooms and onion.
- Rinse and drain buckwheat and add to the pan and mix together.
- Add water or stock and bring to a boil, uncovered. Once it comes to a boil, reduce heat to low. Add onion powder, black pepper, paprika and a a few pinches of salt (you can always add more at the end after you taste) and cover with a lid for about 15 minutes.
- Fluff the buckwheat with a fork and taste (adjust seasoning if necessary).
- If it looks like all of the liquid has absorbed, remove from heat, add parsley, and dill to the buckwheat and let it stand with the lid on for another 5 minutes. Plate and serve!