The magic of buckwheat: Your guide to the most underrated ingredient

Buckwheat is a divisive ingredient: some people love its unique seeds, while others avoid it altogether. Buckwheat is neither a grain nor a legume; it’s actually related to sorrel. Its seeds, which are shaped like tiny triangles, are rich in starch and protein. Buckwheat is gluten-free and considered a great source of complete protein. Additionally, buckwheat can be stored in the fridge or freezer before and after cooking, making it convenient for future use.

Today, two types of buckwheat can be found on store shelves: roasted brown buckwheat and unroasted green buckwheat. Brown buckwheat, known for its nutty, bold flavor, is often paired in Russian cuisine with a variety of mushrooms that complement its taste and aroma. Let's start with a recipe for a delicious dish that brings out the best of brown buckwheat.

Roasted Buckwheat with Carrots, Mushrooms, and Chestnuts

Recipe by Oz Telem

30 minutes active time, 60 minutes total time, serves 5

Ingredients

4 tbsp olive oil

2 packages fresh champignon mushrooms (or preferred variety), thinly sliced, about 500g total

1 medium onion, peeled and diced

2 large carrots, peeled and diced or grated

2 cups roasted brown buckwheat, well-rinsed and drained

1 package peeled chestnuts, roughly chopped (use 2 packages if desired)

3 cups water (use the same cup used to measure the buckwheat)

Salt, to taste

Black pepper, to taste

For serving: tahini (to taste), 2 green onions, chopped (or chives)

Instructions

1. Heat the olive oil in a medium pot over high heat.

2. Add the mushrooms and sauté for 4-5 minutes, stirring until soft.

3. Add the onion and carrots, and sauté for another 2-3 minutes.

4. Stir in the buckwheat and cook for 2 more minutes.

5. Add the chestnuts and water, season generously with salt and black pepper (ensure the water is well-salted at this stage).

6. Bring to a boil, cover the pot, and reduce the heat.

7. Cook for 18-20 minutes, until the buckwheat is fully cooked.

8. Turn off the heat, and let it sit, covered, for 3-4 minutes.

9. Serve with tahini, chopped green onions, or chives.

If you’re not fond of the dominant taste of roasted brown buckwheat, try green buckwheat, which has a much milder aroma and is worth a shot.

The mild flavor of green buckwheat makes it suitable for various salads and stews. It behaves similarly to coarse bulgur in texture and taste. Try adding it to stews that usually include bulgur or ptitim (Israeli couscous) for a pleasant surprise.

Another way to use green buckwheat is by soaking it. When soaked and blended, it creates a paste that can replace egg-and-breadcrumb mixtures, making it easy to create vegan patties.

Here are two more easy, delicious recipes featuring green buckwheat.

Spinach and Green Buckwheat Patties

Recipe by Oz Telem

30 minutes active time, 2.5 hours total time, serves 4

Ingredients

For the buckwheat

1 cup green buckwheat (unroasted)

1 cup water

For the patty mixture

1 bunch of spinach (or 400g bag of leaves)

3 green onions, finely chopped (optional)

A small handful of walnuts, roughly chopped (optional)

Salt, to taste

Olive oil, for frying

Instructions

1. Prepare the buckwheat: Place the buckwheat in a bowl, cover with water by 1-2 cm, and refrigerate for 2 hours (or more) until the buckwheat is soft and puffed.

2. Drain the buckwheat and blend with a hand blender into a paste.

3. Prepare the patty mixture: Slice the spinach into thick strips. Place in a bowl and squeeze with your hands for about a minute until it shrinks. Squeeze out any excess moisture and transfer to another bowl.

4. Add walnuts, salt, and green onions to the spinach.

5. Gradually mix in the buckwheat paste until a uniform mixture forms (any extra paste can be frozen for later use).

6. Heat olive oil for shallow frying in a pan.

7. Scoop a spoonful of the mixture into the pan, flatten slightly with the spoon, and fry over medium-high heat for 2-3 minutes on each side until golden.

8. Remove the patties and place on a paper towel.

9. Serve with tahini, yogurt (dairy or plant-based), or pesto.

Green Buckwheat Tabouli

Recipe by Oz Telem

20 minutes active time, 50 minutes total time, serves 4

Ingredients

For the buckwheat

1 cup green buckwheat (unroasted)

Boiling water (in a medium pot)

1 tsp heaping salt

For the salad

1 bunch parsley, chopped (including stems)

4 green onions, chopped (white and green parts)

½ bunch mint, chopped (leaves only)

A small handful of black raisins or dried cranberries

A small handful of cherry tomatoes, thinly sliced

1 cucumber, diced small

5 tbsp olive oil (for dressing)

2 tbsp freshly squeezed lemon juice (or more to taste)

Salt and black pepper, to taste

Instructions

1. Prepare the buckwheat: Bring water and salt to a boil in a medium pot.

2. Add the buckwheat and cook for 12-16 minutes (like pasta) until soft but not mushy.

3. Drain the buckwheat and let it cool.

4. Prepare the salad: Place the cooled buckwheat in a bowl.

5. Add the chopped herbs.

6. Add the cucumber, tomatoes, and raisins.

7. Season with olive oil, lemon juice, salt, and ground black pepper.

8. Serve immediately (herbs can be chopped an hour ahead and dressed at serving time).

Oz Telem, in collaboration with Sugat