13 Buckwheat Groats Recipes

Have you ever wondered what to do with buckwheat groats? Perhaps you’ve had a buckwheat pancake or bread made with buckwheat flour, but there’s a lot more you can do with this grain when you use it whole.

Despite its name, buckwheat is actually part of the rhubarb plant family and is not related to wheat. It’s naturally gluten-free and has many health benefits. Buckwheat is also high in protein, magnesium, copper, iron and various B vitamins.

How to Make Buckwheat
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  • 1 cup buckwheat groats
  • water


  1. Pour the buckwheat into a colander. Rinse well and let excess water drain off.
  2. On the stove: Combine rinsed and drained buckwheat with 2 cups of water. Bring to a boil, then reduce the heat and simmer, covered, for 15-20 minutes.
  3. In the pressure cooker: Combine rinsed and drained buckwheat with 1 3/4 cups of water. Cook at high pressure for 3 minutes and do a natural release.

The following recipes are great ways to use more of this healthy, versatile grain.

Asparagus and cremini buckwheat lentil salad
Image credit: Chelsea’s Healthy Kitchen

1. Asparagus and Cremini Buckwheat Lentil Salad

This filling salad makes a great side dish or a main course.

Vegan burgers with sweet potato and chickpeas
Image credit: Meghan Telpner

2. Buckwheat Sweet Potato Burgers

These burgers are packed with veggies, and they’re baked instead of fried to cut down the fat.

Banana Buckwheat Porridge
Image credit: Deliciously Ella

3. Creamy Banana Buckwheat Porridge

If you’re looking for an alternative to oatmeal, this hot porridge makes a delicious, gluten-free breakfast or dessert.

Buckwheat Granola
Image credit: Kath Eats Real Food

4. Crunchy Buckwheat Granola

Another great breakfast option, this tasty granola is very easy to put together with simple ingredients.

Image credit: The Healthy Foodie

5. Creamy Buckwheat, Fava Bean and Sun Dried Tomato Salad

Fava beans and a tahini dressing give this salad an extra boost of protein.

Blueberry Buckwheat Granola Bars
Image credit: Blissful Basil

6. Blueberry-Buckwheat Granola Bars

Tired of sugary, store-bought granola bars? Try this recipe that’s loaded with healthy grains, berries, nuts and seeds, and sweetened with a touch of maple syrup.

Sweet Potato Casserole with Buckwheat
Image credit: Happy Kitchen. Rocks

7. Sweet Potato Casserole with Black Beans, Kale and Buckwheat

You can easily swap out ingredients in this flexible casserole and use what you have on hand.

Mediterranean Vegan Vegetable Stew
Image credit: Healthful Pursuit

8. Mediterranean Vegan Stew

Eggplants, roasted peppers, spinach, and olives give this stew a distinctly Mediterranean flavor.

Harissa Chickpea Soup
Image credit: Homespun Capers

9. Harissa Spiced Chickpea and Buckwheat Soup

The buckwheat and chickpeas make this soup a meal in itself.

Buckwheat Bread
Image credit: Conscious Catering

10. Infinite Buckwheat Bread

Gluten-free bread doesn’t get any easier. This recipe only needs buckwheat groats, water, and salt.

Image credit: I Love Vegan

11. Vegan Spinach and Mushroom Mini Quiches

These egg-free and gluten-free mini quiches are perfect to bring to a party or other special event.

vegan toasted spicy buckwheat curry with kale
Image credit: Full of Plants

12. Cashew Buckwheat Curry with Garlic Kale

Coconut milk and cashews give this one-pot curry a satisfying richness.

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Carla G
Past Member about a month ago


Thomas M
Thomas M2 months ago

Thanks for sharing

Kevin B
Peter B3 months ago

Thank you.

Thomas M
Thomas M4 months ago

thank you

Thomas M
Thomas M5 months ago


Mia B
Past Member 6 months ago

Thanks for sharing

Paula A
Past Member 6 months ago

Thank you for posting

Olivia M
Past Member 7 months ago

thanks very much

Ruth S
Ruth S8 months ago


Ruth S
Ruth S8 months ago