How to cook buckwheat to take advantage of its nutritional qualities and the revitalizing properties of the body. Its rustic flavor may surprise you at first, but it is quickly integrated into the daily diet until it is essential. Also known as buckwheat, buckwheat is a pseudocereal with very interesting properties and nutrients. In fact, it is the king of vegetable protein due to its high protein content (between 10 and 13%) and its great availability; it is calculated that we can assimilate 70%. Buckwheat is also very rich in lysine and other essential amino acids. It does not contain gluten and is very energetic. Its consumption is recommended especially in winter. One of its characteristic features is its great versatility in the kitchen. It can be consumed in grain, flour, soba, flakes, and crepes.
- Stews: the grain is cooked to prepare traditional stews or polentas.
- Sauces: it can be used as a fat substitute and thickener since 70% of the grain is starch and its mucilages are ideal for obtaining textured sauces. In these cases, the best is flour or grain.
- Soba – Popular Japanese noodles are made from buckwheat flour.
- Creps: you can use buckwheat flour or whole-grain directly. To do this, the mucilage must be detached, which is achieved by leaving the cereal to soak overnight. The next day, the liquid part will have turned gelatinous and will be an excellent substitute for the egg, since it provides elasticity to the dough.
How to cook buckwheat
When it comes to cooking the whole grain. The amount of water and the cooking technique will determine the final result.
Boiled: starts with a previous wash and a light dry roasting, over high heat, and stir. This process makes it tastier and more digestible, without any fat. Then add 2 to 3 cups of water for each cup of grain (with less water you can cook for garnish and with more water, you get a creamier consistency, for stews, for example). Bring to a boil, lower the heat and cook for about 20 minutes, until the water is absorbed.
Steamed: with this technique, it is very loose. A good tip is to spread the grain with a little oil so that the flavors that you put in the water (thyme, bay leaf …) mix with the steam and remain soaked in the cereal in a subtle way.
Hydrated: another way of cooking is to leave it hydrated for about 12 hours with water (with a ratio of one measure of water per half of the cereal) and then cook it with a little more water (one more ratio) for 10 minutes to shorten the cooking.