15 Buckwheat Recipes To Try Today | Delicious & Nutritious 2025

Hello, food explorers and kitchen adventurers! Welcome to Mangoes and Palm Trees, where our family—Oliver, Natalia, and Victor—shares our passion for global flavors and travel tales. Today, we’re thrilled to present 15 incredible buckwheat recipes, inspired by our journeys from Eastern European villages to Asian markets. On a chilly morning in Poland, we first tasted buckwheat’s nutty warmth in a hearty porridge, igniting our love for this versatile, gluten-free gem.

Buckwheat is more than a grain—it’s a nutritional powerhouse that shines in savory dinners, sweet breakfasts, and everything in between. These recipes are crafted with love, blending our travel stories with practical cooking tips to help you create delicious, healthy meals. Whether you’re a buckwheat newbie or a seasoned fan, dive in to find your next favorite dish!

What is Buckwheat?

Buckwheat isn’t a true grain but a seed from a plant related to rhubarb, making it naturally gluten-free and a favorite in cuisines worldwide. Known as "kasha" when roasted, its nutty, earthy flavor pairs beautifully with both sweet and savory ingredients. From Japanese soba noodles to Russian blinis, buckwheat’s versatility has won us over on countless trips.

Why Buckwheat is Great

Buckwheat’s benefits make it a must-try:

• Gluten-Free: Ideal for those avoiding gluten.
• Fiber-Rich: About 4g per cooked cup (USDA) for digestion.
• Protein-Packed: 6g per serving, perfect for plant-based diets.
• Antioxidant Boost: High in rutin for heart health.
• Flavorful Base: Nutty taste enhances any dish.

Learn more at Healthline’s buckwheat guide.

How to Cook Buckwheat Groats

Master these tips for perfect buckwheat recipes:

1. Rinse Thoroughly: Wash groats under cold water to remove bitterness.
2. Toast for Depth: Dry-toast in a pan for a richer, nuttier flavor.
3. Water Ratio: Use 2 cups water or broth to 1 cup groats.
4. Simmer Gently: Cook 10-15 minutes until tender, not mushy.
5. Season Well: Enhance with spices, herbs, or butter.

For more tips, see Give Recipe.

15 Buckwheat Recipes To Try Today

1. Buckwheat with Mushrooms

During our travels in Eastern Europe, we fell in love with this simple yet flavorful dish—a cozy blend of nutty buckwheat and earthy mushrooms, perfect for chilly evenings.

Ingredient	Quantity
Buckwheat groats	1 cup
Water or vegetable broth	2 cups
Butter or olive oil	1 tbsp
Onion, chopped	1 medium
Mushrooms, sliced	8 oz
Salt	1 tsp
Black pepper	½ tsp
Fresh parsley, chopped	2 tbsp

Instructions:

1. Rinse buckwheat groats under cold water until the water runs clear.
2. In a medium pot, bring water or broth to a boil, add buckwheat, reduce heat to low, cover, and simmer for 15 minutes until tender.
3. In a skillet, heat butter or oil over medium heat. Add chopped onion and sauté until translucent, about 3 minutes.
4. Add sliced mushrooms and cook until they release their juices and turn golden, about 5-7 minutes.
5. Stir cooked buckwheat into the skillet with mushrooms, season with salt and pepper, and mix well.
6. Garnish with fresh parsley and serve warm.

Nutrition (per serving): 220 kcal, 6g protein, 8g fat, 35g carbs

2. Mushroom Buckwheat Risotto

Our Italian kitchen experiments led to this creamy, gluten-free risotto—buckwheat replaces rice for a nutty twist, paired with savory mushrooms.

Ingredient	Quantity
Buckwheat groats	1 cup
Vegetable broth	4 cups
Olive oil	1 tbsp
Onion, finely chopped	1 medium
Garlic, minced	2 cloves
Mushrooms, sliced	8 oz
White wine (optional)	½ cup
Parmesan cheese, grated	¼ cup
Salt & pepper	To taste

Instructions:

1. Heat broth in a pot and keep warm over low heat.
2. In a large skillet, heat olive oil over medium heat. Sauté onion and garlic until soft, about 3 minutes.
3. Add mushrooms and cook until browned, about 5 minutes.
4. Stir in buckwheat groats and toast for 1 minute.
5. If using, pour in white wine and cook until absorbed, about 2 minutes.
6. Add warm broth one ladle at a time, stirring until absorbed before adding more, for 20 minutes until creamy.
7. Stir in Parmesan, season with salt and pepper, and serve hot.

Nutrition (per serving): 250 kcal, 7g protein, 9g fat, 38g carbs

3. Green Pea and Mint Buckwheat Risotto

A vibrant dish from our spring picnics, this risotto blends sweet peas and fresh mint with buckwheat for a light, flavorful meal.

Ingredient	Quantity
Buckwheat groats	1 cup
Vegetable broth	4 cups
Olive oil	1 tbsp
Onion, finely chopped	1 medium
Frozen peas	1 cup
Fresh mint leaves, chopped	¼ cup
Lemon zest	1 tsp
Salt & pepper	To taste

Instructions:

1. Keep broth warm in a pot over low heat.
2. Heat oil in a skillet, sauté onion until soft, about 3 minutes.
3. Add buckwheat and toast for 1 minute.
4. Add broth one ladle at a time, stirring until absorbed, for 15 minutes.
5. Stir in peas and cook for 2 minutes until tender.
6. Remove from heat, mix in mint and lemon zest, season, and serve.

Nutrition (per serving): 230 kcal, 6g protein, 7g fat, 36g carbs

4. Buckwheat Pancakes

A family favorite from our breakfast adventures in the Alps, these fluffy, gluten-free pancakes are light and versatile—top them however you like!

Ingredient	Quantity
Buckwheat flour	1 cup
All-purpose flour (or gluten-free alternative)	½ cup
Baking powder	2 tsp
Salt	½ tsp
Buttermilk	1¼ cups
Egg	1 large
Butter, melted	2 tbsp
Honey	1 tbsp

Instructions:

1. Whisk buckwheat flour, all-purpose flour, baking powder, and salt in a bowl.
2. In another bowl, mix buttermilk, egg, melted butter, and honey until smooth.
3. Combine wet and dry ingredients, stirring until just blended—don’t overmix.
4. Heat a skillet over medium heat, lightly grease with butter.
5. Pour ¼ cup batter per pancake; cook 2-3 minutes until bubbles form, flip, and cook 1-2 minutes more.
6. Serve warm with berries, syrup, or your favorite topping.

Nutrition (per serving, 2 pancakes): 200 kcal, 6g protein, 8g fat, 28g carbs

5. Lamb with Buckwheat Noodles and Tomato Dressing

A fusion dish from our Asian market explorations, blending chewy buckwheat noodles with tender lamb in a tangy tomato dressing.

Ingredient	Quantity
Buckwheat noodles	8 oz
Lamb, thinly sliced	1 lb
Soy sauce	2 tbsp
Sesame oil	1 tbsp
Cherry tomatoes, halved	1 cup
Rice vinegar	¼ cup
Honey	2 tbsp
Garlic, minced	1 clove
Green onions, chopped	2 tbsp

Instructions:

1. Cook noodles according to package instructions, drain, and set aside.
2. Marinate lamb in soy sauce and sesame oil for 15 minutes.
3. In a bowl, mix tomatoes, vinegar, honey, and garlic for dressing.
4. Heat a skillet over high heat, stir-fry lamb until cooked, about 3 minutes.
5. Toss noodles with lamb and dressing, garnish with green onions, and serve.

Nutrition (per serving): 350 kcal, 20g protein, 12g fat, 40g carbs

6. Sea Trout and Buckwheat Salad with Watercress and Asparagus

A light, refreshing salad from our coastal adventures—flaky sea trout meets nutty buckwheat and crisp greens.

Ingredient	Quantity
Buckwheat groats, cooked	1 cup
Sea trout fillet	8 oz
Asparagus, trimmed	1 bunch
Watercress	2 cups
Lemon juice	2 tbsp
Olive oil	2 tbsp
Salt & pepper	To taste

Instructions:

1. Cook buckwheat in boiling water for 15 minutes, drain, and cool.
2. Grill or pan-sear trout until cooked, about 5 minutes per side; flake into pieces.
3. Blanch asparagus in boiling water for 2 minutes, then cool in ice water.
4. In a bowl, mix buckwheat, trout, asparagus, and watercress.
5. Dress with lemon juice, olive oil, salt, and pepper, and serve.

Nutrition (per serving): 280 kcal, 18g protein, 14g fat, 22g carbs

7. Date and Buckwheat Granola with Pecans and Seeds

A sweet, crunchy granola from our Alpine mornings—dates and pecans elevate toasted buckwheat.

Ingredient	Quantity
Buckwheat groats	1 cup
Rolled oats	1 cup
Pecans, chopped	½ cup
Pumpkin seeds	¼ cup
Sunflower seeds	¼ cup
Dates, chopped	½ cup
Honey or maple syrup	¼ cup
Coconut oil, melted	2 tbsp
Cinnamon	1 tsp

Instructions:

1. Preheat oven to 325°F (160°C) and line a baking sheet with parchment paper.
2. Mix all ingredients in a large bowl until evenly coated.
3. Spread mixture on the baking sheet in an even layer.
4. Bake for 25-30 minutes, stirring halfway, until golden and crisp.
5. Let cool completely, then store in an airtight container.

Nutrition (per serving, ½ cup): 300 kcal, 7g protein, 15g fat, 38g carbs

8. Roasted Buckwheat with Vegetables

A hearty vegan dish from our Eastern European veggie nights—roasted buckwheat with colorful vegetables.

Ingredient	Quantity
Buckwheat groats	1 cup
Vegetable broth	2 cups
Bell pepper, diced	1
Zucchini, diced	1
Carrot, diced	1
Onion, chopped	1 medium
Olive oil	2 tbsp
Salt & pepper	To taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss vegetables with olive oil, salt, and pepper; spread on a baking sheet and roast for 20 minutes.
3. In a pot, cook buckwheat in broth until tender, about 15 minutes.
4. Mix roasted vegetables with buckwheat and serve warm.

Nutrition (per serving): 240 kcal, 6g protein, 9g fat, 36g carbs

9. Goat's Curd and Spring Greens Salad with Popped Buckwheat

A light, creamy salad from our French countryside picnics—popped buckwheat adds a unique crunch.

Ingredient	Quantity
Spring greens	2 cups
Goat's curd	½ cup
Popped buckwheat	¼ cup
Walnuts, toasted	¼ cup
Olive oil	2 tbsp
Lemon juice	1 tbsp
Salt & pepper	To taste

Instructions:

1. In a small bowl, whisk olive oil, lemon juice, salt, and pepper for dressing.
2. Toss spring greens with dressing in a large bowl.
3. Top with dollops of goat's curd, popped buckwheat, and toasted walnuts.
4. Serve immediately.

Nutrition (per serving): 260 kcal, 8g protein, 20g fat, 15g carbs

10. Buckwheat Bread

A rustic, gluten-free loaf from our baking days in the mountains—perfect for sandwiches or toast.

Ingredient	Quantity
Buckwheat flour	2 cups
Warm water	1 cup
Honey	2 tbsp
Active dry yeast	1 tbsp
Salt	1 tsp
Olive oil	2 tbsp

Instructions:

1. Dissolve yeast in warm water with honey; let sit for 5 minutes until foamy.
2. In a bowl, mix buckwheat flour and salt.
3. Add yeast mixture and olive oil; stir until a dough forms.
4. Pour into a greased loaf pan; let rise for 30 minutes.
5. Bake at 375°F (190°C) for 30-35 minutes until golden.

Nutrition (per slice): 180 kcal, 4g protein, 6g fat, 28g carbs

11. Buckwheat Crêpe Madames

A savory brunch dish from our Paris mornings—thin buckwheat crêpes topped with egg and cheese.

Ingredient	Quantity
Buckwheat flour	1 cup
Milk	1½ cups
Eggs	2 large
Butter, melted	2 tbsp
Salt	Pinch
Eggs, for topping	4
Grated cheese	½ cup

Instructions:

1. Whisk flour, milk, eggs, melted butter, and salt until smooth; let rest 15 minutes.
2. Heat a non-stick pan over medium heat; pour a thin layer of batter.
3. Cook until edges lift, flip, and cook briefly, about 1 minute per side.
4. Fry eggs separately; top each crêpe with an egg and cheese, fold, and serve.

Nutrition (per serving): 320 kcal, 12g protein, 18g fat, 28g carbs

12. Buckwheat Patties

A simple, savory dish from our veggie nights in the countryside—buckwheat patties with a crispy exterior.

Ingredient	Quantity
Cooked buckwheat	1 cup
Egg	1 large
Breadcrumbs (gluten-free if needed)	¼ cup
Grated cheese	¼ cup
Fresh herbs (parsley, dill), chopped	2 tbsp
Salt & pepper	To taste
Oil	For frying

Instructions:

1. In a bowl, mix cooked buckwheat, egg, breadcrumbs, cheese, herbs, salt, and pepper.
2. Form into 4 patties.
3. Heat oil in a skillet over medium heat; fry patties until golden, about 3 minutes per side.
4. Serve with a side salad or veggies.

Nutrition (per serving): 210 kcal, 8g protein, 12g fat, 20g carbs

13. Buckwheat Chili

A hearty, meat-free chili from our winter trips to the mountains—buckwheat adds texture to this spicy dish.

Ingredient	Quantity
Buckwheat groats	1 cup
Vegetable broth	2 cups
Kidney beans, drained	1 can (15 oz)
Diced tomatoes	1 can (14.5 oz)
Onion, chopped	1 medium
Garlic, minced	2 cloves
Chili powder	2 tbsp
Salt & pepper	To taste

Instructions:

1. Cook buckwheat in broth until tender, about 15 minutes; set aside.
2. In a pot, sauté onion and garlic over medium heat until soft, about 3 minutes.
3. Add beans, tomatoes, and chili powder; simmer for 15 minutes.
4. Stir in cooked buckwheat, season with salt and pepper, and serve hot.

Nutrition (per serving): 270 kcal, 10g protein, 3g fat, 50g carbs

14. Buckwheat Porridge with Grilled Banana

A sweet, creamy breakfast from our tropical mornings—buckwheat porridge topped with caramelized bananas.

Ingredient	Quantity
Buckwheat groats	1 cup
Milk or plant-based milk	2 cups
Banana, sliced	1
Butter	1 tbsp
Brown sugar	1 tbsp
Cinnamon	½ tsp

Instructions:

1. In a pot, cook buckwheat in milk over medium heat until soft, about 20 minutes, stirring occasionally.
2. In a pan, melt butter over medium heat; add banana slices and sprinkle with brown sugar.
3. Cook bananas until caramelized, about 2 minutes per side.
4. Serve porridge topped with grilled bananas and a dash of cinnamon.

Nutrition (per serving): 290 kcal, 7g protein, 10g fat, 45g carbs

15. Buckwheat and Chicken Bowl

A wholesome bowl from our family dinners in Asia—juicy chicken and nutty buckwheat with vibrant veggies.

Ingredient	Quantity
Buckwheat groats, cooked	1 cup
Chicken breast	1 (about 6 oz)
Broccoli, steamed	1 cup
Avocado, sliced	½
Soy sauce or tamari	2 tbsp
Sesame seeds	1 tsp
Olive oil	1 tbsp

Instructions:

1. Heat olive oil in a skillet; grill chicken breast until cooked, about 6 minutes per side, then slice.
2. Steam broccoli for 5 minutes until tender.
3. In a bowl, arrange cooked buckwheat, chicken, broccoli, and avocado slices.
4. Drizzle with soy sauce, sprinkle with sesame seeds, and serve.

Nutrition (per serving): 340 kcal, 25g protein, 15g fat, 30g carbs

Frequently Asked Questions

Is buckwheat gluten-free?

Yes, buckwheat is naturally gluten-free, making it a fantastic choice for those with gluten sensitivities.

How do I cook buckwheat groats?

Rinse well, then simmer 1 cup groats in 2 cups water or broth for 10-15 minutes until tender.

Can I use buckwheat flour in baking?

Absolutely, it’s great for pancakes, bread, and crêpes—pair with a binding flour for best results.

What does buckwheat taste like?

It offers a nutty, earthy flavor with a hint of bitterness, perfect for both sweet and savory dishes.

Conclusion

These 15 buckwheat recipes bring a world of flavor and nutrition to your kitchen, straight from our family’s travels. From cozy risottos to fluffy pancakes, buckwheat’s versatility shines in every bite. Explore more at homemade pancakes or pheasant recipes. Subscribe at our page, and share your creations on Facebook, Pinterest, or Instagram—tag us! Happy cooking in 2025!