Easy Instant Pot Buckwheat

Several years ago I was having lunch with a work colleague in the canteen when I was intrigued by what she was eating. She had a salmon fillet, broccoli, and what looked like some grain (I later found out that it is not a grain).

I tried to work out what she was eating, but I couldn’t determine what it was for the life of me. In the end, I ended up just asking her. She told me it was Buckwheat (Kasha/Grechka in Russian).

Easy Instant Pot Buckwheat

She had been dating a guy of Russian descent (to who she is now married) for a few mont

hs, and it was something that he often made and would have it with various meals and even sometimes made it into a porridge-type breakfast.

When I got home, I looked online for more details about Buckwheat and found out that:

1. It is not a grain (gluten-free) but rather the seed of a fruit called Fagopyrum esculentum; and

2. It has been eaten for thousands of years in Russia, China, Korea, Eastern Europe, India, and parts of Central America.

Buckwheat has been used in various forms for thousands of years, primarily as food. Buckwheat is native to Southeast Asia and dates back at least 5,000 years.

It spread from there to Central Asia, the Middle East, and Europe. Finland’s first written history records buckwheat is dating back at least 5300 BCE.

Where to Buy Buckwheat?

Polish Supermarket

Back then, I couldn’t find it at any of my local stores, so I had to buy it online.

Buckwheat may be found in any Polish or Russian grocery store. Buckwheat is not difficult to come by; don’t be scared to pick up a package with no English text on it since you can always look it up online! (if by magic, see below).

However, I now tend to buy mine from Amazon as they have a traditional Russian brand (which my friend’s husband recommended) which I can buy in bulk.

What is Buckwheat?

What is Buckwheat

Buckwheat is not a cereal or grain at all but rather the seed of a fruit called Fagopyrum esculentum, which belongs to the same family as sorrel and rhubarb. Buckwheat is not related to wheat and contains no gluten, making for an ideal substitute for those who cannot eat gluten or those looking to eat a gluten-free diet.

It is high in protein and reportedly good for these trying to lose weight and control their blood sugar levels.

Buckwheat is a rich source of several minerals and vitamins, particularly manganese, copper, magnesium, iron, phosphorus.

It also has many antioxidants, notably Rutin, which may reduce your risk of cancer and inflammation while improving blood pressure and lipids.

How To Add Buckwheat to Your Diet?

How to add buckwheat to your diet

Buckwheat is an excellent addition to any healthy diet. You can purchase Buckwheat whole groats in Polish or Russian grocery stores, health stores (be sure to buy the whole grain variety), or internet retailers

If you are looking for Buckwheat flour, you may find this in local supermarkets and health food shops or online for producing bread, pancakes, and other baked products.

After soaking and draining the raw groats, many people enjoy eating them uncooked. On the other hand, the majority of people boil them in water before adding them to salads, sides, or main courses. Further down the page, I’ll walk you through cooking Buckwheat and how to prepare your Buckwheat in a pressure cooker easily.

Try the following buckwheat-containing recipes to incorporate it into your diet:

Breakfast

Buckwheat porridge is a nutritious alternative to regular breakfast cereals, or try pancakes using buckwheat flour.

Lunch

Buckwheat groats may be used in a salad. Before adding the buckwheat groats to the salad, boil them in salted water (or use the pressure cooker method below).

Dinner

To add Buckwheat to a stir-fry, first cook the groats (use pressure cooker method below) and then mix with eggs and then fry for a few minutes before adding additional ingredients.

Dessert

For dessert, try buckwheat muffins, which are both healthy and delicious.

How to Make Delicious Instant Pot Buckwheat?

How to Cook Delicious Instant Pot Buckwheat

Cooking Buckwheat in an Instant Pot couldn’t be easier.

Ingredients:

1 cup buckwheat

1 1/2 cup water (may also use veg/chicken broth instead)

Salt, to taste

1 tbsp of oil, you can omit it

Method:

1) The first thing you should do is wash the grouts thoroughly using cold water. The easiest way to do this is by using a mesh strainer, running the water over the grouts while massaging it gently with my hand.

You will notice that the water starts rather cloudy but keep washing until the water runs clear. Drain all excess water.

2) Add the water and Buckwheat to the Instant Pot. Add salt to taste and if using oil, add this also. Give everything a good mix.

3) Press the “Rice” button for 12 minutes on high pressure and make sure the venting valve is set to “Seal.”

4) When the cooking cycle is complete, allow the Instant Pot to cool for 5 minutes naturally (also known as a natural release) before carefully performing a quick pressure release (quick release) by turning the release valve to “venting” after the 5 minutes are up.

5) Open the lid carefully and fluff with a fork. Turn the Instant Pot off and keep the lid off so Buckwheat does not overcook. Serve. Enjoy!

Things to Consider

  • Try to avoid buying American Buckwheat as this tends to be different than the Russian kind. It becomes a lot mushier, a lot quicker. I would recommend the Marfa brand from Amazon to be on the safe side.
  • If kept in an airtight container, Buckwheat can be placed in the fridge and eaten for up to 5 days. Be sure to put it in the refrigerator once it has cooled to room temperature.

How to Reheat Cooked Buckwheat

Like most things, you can quickly heat buckwheat Buckwheat in the microwave. Just ensure that the grouts are have been heated through before eating.

They can also be heated in a pan on low heat with the lid on. You may need to keep an eye on them to ensure they do not burn.

You can use a bit of oil/butter when reheating in the pan, but this is optional and isn’t as healthy as not using it.

2 Easy Buckwheat Recipes

Instant Pot Buckwheat Porridge (Vegan & Gluten-Free)

Instant Pot Buckwheat Porridge

This Instant Pot Buckwheat Porridge (oatmeal) is a wonderful breakfast for busy weekday mornings since it’s so quick to make. When I first get up, I add the ingredients to the Instant Pot, and I have a tasty breakfast ready for me in thirty minutes.

Made even more incredible by the fact it requires very little (if any) prep time. It is ideal for vegans and people looking to eat a gluten-free diet.

You may also store it in the fridge for a few days and then reheat the porridge (oatmeal) in the microwave when required.

Ingredients

  • 1 cup raw buckwheat groats
  • 3 cups rice milk (or plant milk of choice)
  • 1 banana sliced
  • 1/4 cup raisins
  • 1 tsp. ground cinnamon
  • 1/2 tsp. vanilla
  • chopped nuts optional

Method

  • Rinse the Buckwheat in a strainer until the water runs clear and place in Instant Pot.
  • Add rice milk (or plant milk of choice), banana, raisins, cinnamon, and vanilla, and close the lid.
  • Place the venting valve in the ‘sealed’ (closed) position.
  • Press the “Manual” button and “+” to set the cooking time to 6 minutes on High pressure.
  • Turn the pot off once the cooking has finished and let the pressure release naturally (approx 20 mins).
  • Stir the porridge with a long spoon after all the pressure has been released.
  • Increase the rice milk to individual servings as needed to get the desired consistency. If you like, top with chopped nuts and berries.
  • Delicious!

Instant Pot Buckwheat Chili

Instant Pot Buckwheat Chili

This excellent chili is an ideal midweek meal for those following a plant-based lifestyle or for anyone looking for a quick, nutritious, and tasty meal.

Ingredients

  • 1 medium onion, finely diced
  • 4 cloves garlic, minced
  • 2 medium sweet potatoes (about 1 ½ pounds total), peeled and cut into ½-inch cubes
  • 1 cup whole buckwheat groats (see important ingredient note below), rinsed well, and drained
  • 2 ½ cups vegetable broth
  • 26.5-ounce box chopped tomatoes
  • 2 chipotle peppers in adobo sauce, minced
  • 1 tbsp chili powder
  • 2 tsp ground cumin
  • 1 tsp salt
  • 2 15.5-ounce cans of black beans, rinsed and drained
  • 1 tbsp freshly squeezed lime juice

To serve

  • Lime wedges
  • Chopped fresh cilantro
  • Vegan sour cream

Method

  • Place all of the chili ingredients, except for the lime juice, into an Instant Pot and mix well
  • Place the venting valve in the ‘sealed’ (closed) position.
  • Press the “Manual” button and “+” to set the cooking time to 6 minutes on High pressure.
  • Once the timer beeps, turn the release valve to “venting” to then release pressure manually. This will remove any remaining steam and pressure.
  • Stir in lime juice.
  • Serve with lime wedges, cilantro (coriander), and vegan sour cream.

Notes

  1. This chili tastes even better the following day!
  2. Use raw buckwheat groats, not toasted ones, which are frequently available as kasha. Second, be advised that you should use only whole buckwheat groats instead of the cracked variety (such as the one sold by Bob’s Red Mill) sold as buckwheat hot cereal. The cracked cereal will not work.
  3. ½-inch dice is small, so keep that in mind when you’re cutting up the sweet potatoes. This will help ensure they’re perfectly tender and everything is cooked evenly.

Frequently Asked Questions

Buckwheat is gluten-free, as it contains no wheat or gluten. Buckwheat, also known as kasha in Eastern Europe. Despite its name, Buckwheat isn't related to what — it's not even a grain.

Yes, eating Buckwheat every day is fine. There may be some benefits to eating it regularly, such as helping lower bad cholesterol, help balance blood sugars, and help with weight loss.

Buckwheat contains a high level of fiber. Fiber promotes regular bowel movements and helps to avoid constipation problems. A diet that is rich in fiber is sure to promote digestive health.

Buckwheat (in its whole form) is a source of complex carbohydrates. Complex carbohydrates have a more significant nutrient profile than simple carbohydrates. They're high in fiber and take longer to digest. This also makes them more filling, which is why they're an excellent choice for weight management.

Yes, Buckwheat has been referred to as a superfood. Buckwheat is popular among health-conscious individuals because it is high in nutrients and is thought to have health benefits such as heart health, diabetes, and weight reduction. Buckwheat has a good amount of protein, fiber, and energy.

No. Buckwheat contains a high amount of protein and dietary fiber. Both protein and dietary fiber are beneficial in weight management because they help you feel full for longer.

Yes, they are the same thing. Just be sure when looking to buy Buckwheat, you purchase the whole Buckwheat and not the cereal type sometimes sold in some US stores. A good option is the Marfa brand which is readily available to buy on Amazon.

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