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

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

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.

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, so make sure to use a recipe specifically written for buckwheat flour.

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.

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.

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
• Sautéed onions and/or mushrooms, like roasted oyster mushrooms with garlic & thyme
• Turkey meatballs
• Grilled mediterranean 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

More "how to cook" recipes

Buckwheat FAQ

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