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    Home » Recipes » Side Dishes

    How to Cook Buckwheat (Stovetop, Instant Pot & Oven)

    Published: Sep 7, 2021 by Jenny

    Jump to Recipe

    Learn how to cook buckwheat using the Instant Pot, stovetop or oven. Plus delicious buckwheat recipes!

    bowl of Instant Pot buckwheat this recipe

    If you're trying to figure out how to cook buckwheat, look no further! I've done a deep dive into buckwheat, perfecting several cooking methods and sharing different types of buckwheat recipes. Let's get started!

    The easiest way to spot buckwheat in the grain aisle at the grocery store is the triangular shape. Unlike barley or farro, which have rounder, oblong shapes, buckwheat kernels look like tiny triangles or pyramids.

    Confusingly, buckwheat is not actually a type of wheat. It's not even a grain, it's a gluten-free seed (like quinoa). However, it's usually categorized with grains because it's cooked in the same way and has a similar nutritional profile.

    Like farro, buckwheat has an earthy and nutty flavor, but it's more pronounced. It can also have a slight bitterness, which is sometimes described as malty or hoppy (like beer).

    I ate A LOT of buckwheat while testing and re-testing different cooking methods! While I ate my way through bowls of buckwheat, I discovered that it can be served sweet or savory, turned into porridge, grain bowls, cold salads or warm pilaf. It can be added to soup and stew. It can also be bought as flour for baked goods, dumplings and noodles (like soba).

    Pro Tip: Use my buckwheat recipes as a guide, then find a brand of buckwheat that you like, and stick with it. This is the only way to get consistent cooking results. Different brands (all grown in different countries) cook up differently. Some brands need a longer cooking time, and some get soft and mushy quickly.

    Types of buckwheat

    Groats
    Groats are the whole, hulled kernels and have a triangular shape. They are sold un-toasted (lighter in color) and toasted (darker in color). Buckwheat groats are easiest to find whole, although you can also buy buckwheat that has been cracked or ground into smaller pieces (sometimes called buckwheat grits or medium-grain).

    Kasha
    Toasted buckwheat is called Kasha. Usually "kasha" will be written on the packaging, but you can also tell by the darker color. Kasha has a slightly stronger, nuttier flavor than un-toasted buckwheat. It also tends to hold its shape better when cooked.

    Kasha is also the name of dish, which can either be a pilaf or porridge made from toasted buckwheat.

    uncooked raw and toasted buckwheat groats

    Flour
    Buckwheat flour is made from kernels that have been ground into a fine flour.
    Light-colored flour does not include the hull. Dark-colored flour is made from the entire kernel (including the hull). Buckwheat flour is gluten-free and thought to be a good source of fiber.

    Buckwheat flour is used to make blinis, crepes, pancakes, bread and other baked goods, and soba noodles. The flour has a noticeable flavor in baked goods: nutty and earthy. You can't just swap out white flour and use buckwheat flour - Food52 has a good article that explains how to use buckwheat flour in baked goods.

    Raw groats
    Buckwheat groats can be eaten raw, right out of the package, without any cooking. They can be eaten as a crunchy topping or snack, just as you would a nut or seed. You can also toast or roast the groats before eating them, so the flavor is stronger (or just buy kasha, which has already been toasted). Toasted groats are a very crunchy addition to granola and hot cereal.

    Some people prefer to soak and/or sprout buckwheat before eating it raw, for optimal digestion. This also gives the uncooked groats a soft, rather than crunchy, texture. To do so, soak the groats in water for at least 6 hours, then rinse. Sprouted buckwheat is made by leaving soaked buckwheat at room temperature for 6 to 8 hours. You can find detailed instructions for how to sprout buckwheat at Beetsandbones.com.

    Buckwheat flakes
    This usually refers to cold cereal, made from buckwheat (and sometimes other grains). You can buy buckwheat flakes in the cereal aisle of most grocery stores, or make your own with this recipe for homemade buckwheat flakes from Fullofplants.com.

    Buckwheat Honey
    This type of honey is produced by bees who gather nectar from buckwheat flowers. Buckwheat honey has a dark color. It is said to have a hint of a malty flavor, similar to molasses.

    Water to buckwheat ratio

    Stovetop and Instant Pot: Use 1 ½ cups water for every 1 cup of groats. Some traditional recipes use a combination of milk and water. You can also use broth. Some recipes use 1 ¾ or 2 cups water; I find that this makes the texture too soft.

    Oven-steamed: If using the oven method, a 2:1 ratio works better (2 cups water and 1 cup groats.

    Porridge: To make buckwheat breakfast porridge, which is softer and creamier, add 2 cups of water for every 1 cup of groats. Because milk easily burns and sticks to the bottom of a pot, I cook the groats in water and then add milk to individual bowls of cooked porridge.

    Pro Tip: When a batch of rice or grains is done cooking but the texture is too moist, lay a cloth dish towel over the pot and cover it with a lid for 5 to 10 minutes. The towel will absorb some of the moisture and steam and help make the texture fluffier.

    The best cooking method

    The best way to cook buckwheat depends on what you're using it for. If you want consistent results with any of these cooking methods, it's also a good idea to choose one brand of buckwheat and stick with it. Different brands, from different countries, cook up differently. Some need longer cooking times and some cook faster.

    Stovetop: This is my favorite method because you have more control over the heat and timing (unlike a pressure cooker, which is locked tight until the cooking is complete). Using the stovetop method, I have the best luck cooking groats that hold their shape and are tender but slightly chewy. Using this method makes it easier to avoid over-cooked, mushy buckwheat.

    Oven: Just like oven-baked polenta, you can cook buckwheat in the oven by combining buckwheat and water with a tight lid. It works really well! Like the stovetop, it's a method that's more likely to produce firmer, chewier buckwheat.

    Instant Pot: Personally, I use a pressure cooker to make porridge, because the texture is always softer using this method. However, it is possible to make Instant Pot buckwheat that still has texture. Follow my instructions in the recipe card below for the best results.

    Stovetop instructions

    This method is great for serving a warm pilaf or cold salad because the buckwheat holds its shape and has a tender but chewy texture.

    Ingredients & Instructions

    • 1 ½ cups water
    • 1 cup buckwheat
    • ¼ teaspoon salt (optional)
    1. Bring the water to a boil.
    2. Add the buckwheat and bring the water back to a boil.
    3. Turn the heat down to a gentle simmer (medium-low or low).
    4. Put a tight lid on the pot and simmer gently for 10 minutes.
    5. Turn off the heat. Fluff gently with a fork. To absorb excess moisture, place a cloth dish towel over the pot, then put the lid back on. Let sit for at least 5 minutes.
    cooked kasha in a small pot

    Instant Pot instructions

    There are two different methods for cooking buckwheat in a pressure cooker - longer cooking time, with a quick release or shorter cooking time with a natural release. I've found that a shorter cooking time with a natural release is better, for two reasons:

    1. The groats are less likely to overcook and/or stick to the pot
    2. You don't have to babysit the pressure cooker and quick release at the right moment

    Ingredients & Instructions

    • 1 ½ cups water, or 2 cups water for softer porridge
    • 1 cup buckwheat
    • ¼ teaspoon salt (optional)
    1. Combine the water, buckwheat and salt in the Instant Pot
    2. Cook on high-pressure for 2 minutes (or 5 minutes for soft porridge)
    3. Let the pressure release naturally (about 20 minutes)
    4. Fluff gently with a fork
    5. Transfer it from the hot Instant Pot immediately, into a large bowl where it can cool

    Oven-steamed instructions

    If you're looking for a hands-off cooking method, try the oven. The groats steam and absorb liquid when trapped in a tightly covered dish with boiling water.

    Ingredients & Instructions

    • 2 cups boiling water
    • 1 cup buckwheat
    • ¼ teaspoon salt (optional)
    1. Heat oven to 350 F.
    2. Grease or butter the bottom of a 2-quart or slightly larger baking dish.
    3. Combine boiling water, buckwheat and salt in the dish. Stir well.
    4. Cover very tightly with foil or a lid.
    5. Bake 20 minutes without lifting the lid.
    6. Remove from the oven and fluff immediately with a fork.

    Pro Tip: No matter how you cook buckwheat, fluff it gently with a fork immediately after it's done cooking. Don't mix it harshly using a spoon, which smashes the grains.

    Porridge

    If you like porridge with individual pieces of buckwheat that have a firmer, chewier texture, just follow the regular instructions for any of the cooking methods.

    If you want softer, creamier porridge, just cook the buckwheat slightlty longer, and use 2 cups of water (see recipe card below for more detailed instructions.)

    Either way, after the groats are cooked, add milk (dairy or non-dairy) and sweetener your of choice plus fruit, nuts, etc. for yummy, wholesome porridge.

    bowl of kasha porridge with almond milk and peaches
    kasha porridge with almond milk and peaches

    Toasted

    You can buy buckwheat already toasted (called kasha), or you can toast/roast it yourself. Kasha has a slightly bolder flavor.

    To toast the kernels, heat a dry skillet over medium-high heat. Add buckwheat in a single layer and toast, stirring frequently, until the kernels are lightly browned, about 5 minutes.

    To roast buckwheat, spread it out on a sheet-pan and roast for 25 to 35 minutes in a 325 F oven, until lightly browned.

    Groats vs oats

    Groats are any type of hulled grain kernel. Hulled means that the outermost layer of the grain has been removed. Almost any type of grain, whether it's oats, buckwheat or barley, can be bought as a groat.

    Oats are a type of cereal grain. Oat groats are the whole oat kernel, with only the hull removed. Steel-cut oats are made by chopping an oat groat up into smaller pieces. Rolled or old fashioned oats are groats that have been steamed and flattened.

    Serving suggestions

    Traditionally, buckwheat is eaten as a plain pilaf with just butter, salt and perhaps a drizzle of milk or cream added. It's a side dish that can replace any whole grain or rice, and even pasta.

    An easy buckwheat salad can be made by tossing in raw or cooked veggies, canned beans and fresh herbs with your favorite vinaigrette.

    Serve buckwheat as a side dish for:

    • Roasted vegetables
    • Sauteed onions and/or mushrooms
    • Meatballs
    • Roasted chicken
    • Slow cooked beef or cider-braised pork
    • Fried or soft boiled eggs

    Buckwheat recipes

    These buckwheat recipes show its versatility. You can cook it so many different ways!

    • Summertime buckwheat salad by cookloveheal.com
    • Celery and apple salad with crispy buckwheat, by Real Simple
    • Buckwheat soup by iFoodreal
    • Buckwheat and beef pilaf (plov), by Natasha's Kitchen
    • Overnight raw buckwheat porridge by Kaynutrition.com
    • Salted chocolate buckwheat cookies by Food52
    • Buckwheat blini by Food52

    More "how to cook" recipes

    • uncooked red lentils
      How to Cook Red Lentils
    • bowl of cooked rice noodles
      How to Cook Rice Noodles
    • bowl of cooked garbanzo beans
      How to Cook Garbanzo Beans
    • bowl of cooked pearl barley
      How to Cook Barley

    Buckwheat FAQ

    Should I rinse it before cooking?

    I always rinse my grains before cooking, to remove dust and debris. Just rinse buckwheat briefly under running water.

    Do I need to soak buckwheat?

    No, soaking is optional. The main reason to soak grains is that it might make them easier to digest. Keep in mind that pre-soaking grains also shortens the cooking time by quite a bit. If you soak buckwheat, the cooking times listed here will be too long.

    To soak buckwheat, put it in a deep bowl covered by several inches of water. Let it soak at least 4 hours, but ideally overnight. Rinse the kernels after soaking.

    Can I cook it on low pressure in a pressure cooker?

    I tried both high and low pressure and didn't notice a difference in the texture.

    Why is my cooked buckwheat/kasha mushy?

    Most likely because you cooked it too long. Buckwheat can also get mushy if it absorbs too much liquid while it cooks.

    Toasted buckwheat is less likely to get mushy than un-toasted. Also, different brands from different countries vary slightly in texture and flavor. Find a brand that you like, and make several batches to find the perfect cooking time for that brand.

    How do I store buckwheat before it's cooked?

    Keep buckwheat in an airtight container, like a glass jar. Store in a cool pantry, or in the refrigerator for longer storage.

    How do I store cooked buckwheat?

    Cooked buckwheat will stay fresh in the refrigerator for 5 to 7 days. You can also freeze cooked buckwheat in a freezer safe jar or freezer bag. Defrost frozen cooked buckwheat in the refrigerator.

    Is buckwheat gluten-free?

    Yes, it's naturally gluten-free

    What is a groat?

    A groat is the hulled kernel of a grain. Almost all types of grains come in groat form, such as oat, wheat, or barley groats.

    What does hulled mean?

    Hulled means that the hull (or husk) of the grain has been removed. The hull (or husk) is the outermost layer of a grain. This layer exists to protect a kernel of grain while it grows. Underneath the hull are the bran, the germ, and the endosperm.

    How do I know if a grain has gone bad?

    Just give it a good sniff. Like most seeds, nuts and grains, old buckwheat will have a dusty, musty or rancid odor.

    How much cooked buckwheat will I get from 1 cup raw?

    One cup of raw buckwheat makes about 4 cups cooked.

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    How to Cook Buckwheat (Instant Pot, Stovetop & Oven)

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    ★★★★★

    5 from 7 reviews

    Choose from the Instant Pot, stovetop or oven to cook buckwheat for cold salads, warm pilafs or porridge. 

    No matter how you cook or serve buckwheat, the flavor is improved by a generous pat of butter after it's cooked!

    See the blog post above for detailed tips and more information about cooking buckwheat. 

    • Author: Jenny Meier | Kitchen Skip blog
    • Prep Time: 5
    • Cook Time: 10
    • Total Time: 15 minutes
    • Yield: 4 cups cooked 1x
    • Category: side dishes
    • Method: Instant Pot
    • Cuisine: Eastern European
    • Diet: Vegetarian

    Ingredients

    Units Scale
    • 1 ½ cups water
    • 1 cup buckwheat (raw or toasted)
    • ¼ teaspoon salt (optional)

    Instructions

    Stovetop

    1. Bring the water to a boil. 
    2. Add the buckwheat and bring the water back to a boil. 
    3. Turn the heat down to a gentle simmer (medium-low or low). 
    4. Put a tight lid on the pot and simmer gently for 10 minutes. 
    5. Turn off the heat. Fluff gently with a fork. To absorb excess moisture, place a cloth dish towel over the pot, then put the lid back on. Let sit for at least 5 minutes. 

     

    Instant Pot

    1. Combine the water, buckwheat and salt in the Instant Pot
    2. Cook on high-pressure for 2 minutes 
    3. Let the pressure release naturally (about 20 minutes)
    4. Fluff gently with a fork
    5. Transfer it from the hot Instant Pot immediately, into a large bowl where it can cool

    Notes

    Oven Steamed

    Ingredients:
    2 cups boiling water
    1 cup buckwheat
    ¼ teaspoon salt 

    Method: Heat oven to 350 F. Grease or butter the bottom of a 2-quart or slightly larger baking dish. Combine boiling water, buckwheat and salt in the dish. Stir well. Cover very tightly with foil or a lid. Bake 20 minutes without lifting the lid. Remove from the oven and fluff immediately with a fork. 

    Porridge

    For stovetop and Instant Pot porridge, add 2 cups water for every 1 cup buckwheat. Cook slightly longer for a softer texture (5 minutes in the Instant Pot, 12 to 15 minutes on the stovetop).

    This recipe was tested in a 6-quart Instant Pot

     

    Keywords: how to cook buckwheat, buckwheat groats, Instant Pot buckwheat, buckwheat porridge, baked buckwheat, stoveop buckwheat

    Please rate and review this recipe!

    Your reviews help other readers. They also help me provide the best recipes possible. Thanks!

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    Reader Interactions

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      Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    1. Kylie

      January 26, 2022 at 4:05 pm

      I love buckwheat! I made it in the oven, and added cubes of tofu and sauteed cabbage/onions, turmeric, sage, tarragon and veggie bouillon. Served with a fried egg. Totally delicious. I had made it long ago but forgotten the water/buckwheat proportions when you cook it in the oven.

      ★★★★★

      Reply
    2. Karen

      October 18, 2021 at 1:34 pm

      Thank you for this! I am new to buckwheat grouts and it was so helpful to find instructions so they didn't turn out mushy in my instant pot. Much appreciation Jenny!

      ★★★★★

      Reply
      • Jenny

        October 19, 2021 at 6:18 am

        So glad you found the recipe helpful! Thanks for letting me know.

        Reply
    3. Angela

      September 07, 2021 at 3:00 pm

      One of my favorites! I love buckwheat and this article is so helpful on how to cook it. Thanks so much for all of the great info!

      ★★★★★

      Reply
    4. Jamie

      September 07, 2021 at 1:42 pm

      I love all the tips you included to cook buckwheat! This is such an informative post, thank you!

      ★★★★★

      Reply
    5. Andrea

      September 07, 2021 at 1:21 pm

      What great tips and tricks on how to cook the perfect buckwheat. I also had no idea it was kasha.

      ★★★★★

      Reply
    6. Tavo

      September 07, 2021 at 12:42 pm

      very informative! I always got it wrong and now it came out perfectly! Thank you!

      ★★★★★

      Reply
    7. Teodora Grujic

      September 07, 2021 at 12:31 pm

      Thanks for these practical tips and ideas on how to serve buckwheat! Very useful!

      ★★★★★

      Reply

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