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Nutritious Delights Buckwheat Recipes 15 Best Dishes to Try Today
Discover these Buckwheat Recipes for healthy, flavorful meals!
Why Buckwheat Recipes Shine
Hello, food explorers! At Mangoes and Palm Trees, the Mayerhoffer family—Oliver, Natalia, and Victor—presents our Buckwheat Recipes, inspired by travels from Eastern Europe to Asia. These gluten-free dishes are nutritious and flavorful. Explore more at our Recipes Collection. (Healthline)
Nutty buckwheat dishes for every meal!
What is Buckwheat?
Buckwheat, a gluten-free seed, offers a nutty flavor for sweet and savory dishes. (The Kitchn)
Tips for Perfect Buckwheat
- Rinse: Wash groats to remove bitterness.
- Toast: Dry-toast for richer flavor.
- Water Ratio: 2 cups water or broth per 1 cup groats.
- Simmer: Cook 10-15 minutes until tender.
15 Best Buckwheat Recipes
Buckwheat with Mushrooms
Nutty buckwheat with earthy mushrooms, perfect for cozy nights.
| 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
- Rinse buckwheat groats under cold water.
- Boil water or broth, add buckwheat, simmer 15 minutes.
- Heat butter or oil, sauté onion 3 minutes.
- Add mushrooms, cook 5-7 minutes until golden.
- Mix buckwheat with mushrooms, season, garnish with parsley.
Nutrition (per serving): 220 kcal, 6g protein, 8g fat, 35g carbs
Mushroom Buckwheat Risotto
Gluten-free risotto with creamy mushrooms, inspired by Italy.
| 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
- Keep broth warm over low heat.
- Heat oil, sauté onion, garlic 3 minutes.
- Add mushrooms, cook 5 minutes.
- Toast buckwheat 1 minute, add wine if using, cook until absorbed.
- Add broth gradually, stirring, for 20 minutes.
- Stir in Parmesan, season, serve hot.
Nutrition (per serving): 250 kcal, 7g protein, 9g fat, 38g carbs
Green Pea and Mint Buckwheat Risotto
Vibrant risotto with sweet peas and mint.
| 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
- Keep broth warm.
- Heat oil, sauté onion 3 minutes.
- Toast buckwheat 1 minute.
- Add broth gradually, stirring, for 15 minutes.
- Add peas, cook 2 minutes.
- Mix in mint, lemon zest, season, serve.
Nutrition (per serving): 230 kcal, 6g protein, 7g fat, 36g carbs
Buckwheat Pancakes
Fluffy, gluten-free pancakes for breakfast. Pair with Homemade Pancakes.
| Ingredient | Quantity |
|---|---|
| Buckwheat flour | 1 cup |
| All-purpose flour (or gluten-free) | ½ cup |
| Baking powder | 2 tsp |
| Salt | ½ tsp |
| Buttermilk | 1¼ cups |
| Egg | 1 large |
| Butter, melted | 2 tbsp |
| Honey | 1 tbsp |
Instructions
- Whisk dry ingredients.
- Mix wet ingredients, combine with dry.
- Heat skillet, grease, pour ¼ cup batter per pancake.
- Cook 2-3 minutes, flip, cook 1-2 minutes.
- Serve with berries or syrup.
Nutrition (per 2 pancakes): 200 kcal, 6g protein, 8g fat, 28g carbs
Lamb with Buckwheat Noodles
Chewy noodles with lamb and 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
- Cook noodles, drain, set aside.
- Marinate lamb in soy sauce, sesame oil for 15 minutes.
- Mix tomatoes, vinegar, honey, garlic for dressing.
- Stir-fry lamb 3 minutes.
- Toss with noodles, dressing, garnish with green onions.
Nutrition (per serving): 350 kcal, 20g protein, 12g fat, 40g carbs
Sea Trout and Buckwheat Salad
Light salad with trout, watercress, asparagus.
| 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
- Cook buckwheat in water 15 minutes, cool.
- Grill trout 5 minutes per side, flake.
- Blanch asparagus 2 minutes, cool.
- Mix buckwheat, trout, asparagus, watercress.
- Dress with lemon juice, oil, season.
Nutrition (per serving): 280 kcal, 18g protein, 14g fat, 22g carbs
Date and Buckwheat Granola
Crunchy granola with pecans and seeds.
| 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
- Preheat oven to 325°F (160°C), line baking sheet.
- Mix all ingredients, spread evenly.
- Bake 25-30 minutes, stirring halfway.
- Cool, store airtight.
Nutrition (per ½ cup): 300 kcal, 7g protein, 15g fat, 38g carbs
Roasted Buckwheat with Vegetables
Vegan dish with colorful roasted veggies.
| 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
- Preheat oven to 400°F (200°C).
- Toss vegetables with oil, salt, pepper; roast 20 minutes.
- Cook buckwheat in broth 15 minutes.
- Mix with roasted vegetables, serve warm.
Nutrition (per serving): 240 kcal, 6g protein, 9g fat, 36g carbs
Goat’s Curd and Spring Greens Salad
Crisp salad with popped buckwheat 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
- Whisk oil, lemon juice, salt, pepper for dressing.
- Toss greens with dressing.
- Top with goat’s curd, popped buckwheat, walnuts.
- Serve immediately.
Nutrition (per serving): 260 kcal, 8g protein, 20g fat, 15g carbs
Buckwheat Bread
Rustic, gluten-free loaf for sandwiches.
| 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
- Dissolve yeast in warm water with honey, let sit 5 minutes.
- Mix flour, salt; add yeast mixture, oil.
- Pour into greased loaf pan, let rise 30 minutes.
- Bake at 375°F (190°C) for 30-35 minutes.
Nutrition (per slice): 180 kcal, 4g protein, 6g fat, 28g carbs
Buckwheat Crêpe Madames
Savory crêpes 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
- Whisk flour, milk, eggs, butter, salt; rest 15 minutes.
- Heat pan, pour thin batter layer.
- Cook 1 minute per side.
- Fry eggs, top crêpes with egg, cheese, fold, serve.
Nutrition (per serving): 320 kcal, 12g protein, 18g fat, 28g carbs
Buckwheat Patties
Crispy patties with herbs and cheese.
| Ingredient | Quantity |
|---|---|
| Cooked buckwheat | 1 cup |
| Egg | 1 large |
| Breadcrumbs (gluten-free) | ¼ cup |
| Grated cheese | ¼ cup |
| Fresh herbs, chopped | 2 tbsp |
| Salt & pepper | To taste |
| Oil | For frying |
Instructions
- Mix buckwheat, egg, breadcrumbs, cheese, herbs, season.
- Form 4 patties.
- Heat oil, fry 3 minutes per side.
- Serve with salad.
Nutrition (per serving): 210 kcal, 8g protein, 12g fat, 20g carbs
Buckwheat Chili
Spicy, meat-free chili with beans.
| 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
- Cook buckwheat in broth 15 minutes.
- Sauté onion, garlic 3 minutes.
- Add beans, tomatoes, chili powder, simmer 15 minutes.
- Stir in buckwheat, season, serve hot.
Nutrition (per serving): 270 kcal, 10g protein, 3g fat, 50g carbs
Buckwheat Porridge with Grilled Banana
Creamy porridge 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
- Cook buckwheat in milk 20 minutes, stirring.
- Melt butter, cook banana with sugar 2 minutes per side.
- Top porridge with bananas, sprinkle cinnamon.
Nutrition (per serving): 290 kcal, 7g protein, 10g fat, 45g carbs
Buckwheat and Chicken Bowl
Wholesome bowl with chicken, broccoli, avocado. Try Pheasant Recipes.
| Ingredient | Quantity |
|---|---|
| Buckwheat groats, cooked | 1 cup |
| Chicken breast | 6 oz |
| Broccoli, steamed | 1 cup |
| Avocado, sliced | ½ |
| Soy sauce or tamari | 2 tbsp |
| Sesame seeds | 1 tsp |
| Olive oil | 1 tbsp |
Instructions
- Grill chicken in oil 6 minutes per side, slice.
- Steam broccoli 5 minutes.
- Arrange buckwheat, chicken, broccoli, avocado.
- Drizzle with soy sauce, sprinkle sesame seeds.
Nutrition (per serving): 340 kcal, 25g protein, 15g fat, 30g carbs
Frequently Asked Questions
Insights from 15+ years in hospitality and 50+ countries explored, sharing family-tested tips for Buckwheat Recipes.
Yes, naturally gluten-free, great for sensitivities.
Rinse, simmer in 2:1 water or broth for 10-15 minutes.
Yes, great for pancakes or bread with a binding flour.
Nutty, earthy with slight bitterness, versatile for all dishes.
Conclusion: Your Buckwheat Adventure
These Buckwheat Recipes bring global flavors to your kitchen. Share your creations on Facebook, Pinterest, or Instagram with #MangoesPalmTrees. Try our Pancake Recipes, Pheasant Recipes, or Shredded Beef Recipes for more ideas. Happy cooking!
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About Oliver & Natalia Mayerhoffer
Oliver & Natalia Mayerhoffer blend British, Austrian, and Siberian roots across 50+ countries. With Victor (born November 24, 2016, Koh Samui), they share kid-tested recipes and travel tips from Thailand (2016–2018), the UK (2018–2023), and now Vietnam.
