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how to cook buckwheat

How to Cook Buckwheat

Buckwheat is a great alternative to rice and quinoa.
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Side Dish
Servings 4


  • 1 cup / 170g uncooked buckwheat groats
  • 2 cups / 500ml water
  • Optional: salt


  • Rinse the buckwheat thoroughly using a fine mesh sieve.
  • Toss into a pan with a tight-fitting lid on a medium-high heat. Move the groats around the pan until all the water evaporates. Keep doing so until the groats turn close to brown in colour. This takes around 5 minutes.
  • Pour in the water and bring to the boil. Place the lid on the pan and turn the heat down low.
  • After around 20 minutes, the water should have been absorbed by the groats. Take off the heat and fluff up the groats.
  • Place the lid back on for another 10 minutes so they become even fluffier.


Serving size: 1/4 recipe Calories: 145 Fat: 1.4g Saturated fat: 0.3g Carbohydrates: 30.4g Sugar: 0g Fibre: 4.2g Protein: 5.6g
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