08 Mar Buckwheat Groats

Quinoa has certainly been the darling of the superfood world the last several years, and, while not to diminish the health benefits of quinoa, it’s not the only game in town! There are other seeds, with grain-like qualities that you may wish to consider to lend some variety in your diet. Buckwheat groats is one you may wish to consider. Because it is not at all derived from wheat (it’s actually a seed from a plant much like rhubarb), it’s safely gluten-free. It is a plant-source, complete protein, rich in fiber and minerals. It also contains the flavonoid rutin, a phytonutrient that helps protect the body from disease.

On a practical note, buckwheat groats are quick and easy to prepare and less expensive than quinoa. We carry the Inara brand, which is organic and well priced at under $6. Roasted groats (known as kasha) have a nice nutty flavour, and raw are a little more bland. For a dish like this, I would suggest the roasted version. It’s always a good idea to rinse groats (raw or toasted) really well to rinse off any residue that may give it a bitter taste.

Because of its bland, neutral taste, it can be used for both sweet and savory dishes.

Earlier this week, I used buckwheat groats as a canvas for sautéed vegetables and was really happy with how nourishing, easy and tasty it was.

I simply cooked up the groats in vegetable broth and sautéed vegetables in a separate pan while the groats were cooking. I sautéed onion, mushrooms and garlic. I tossed in some spinach near the end to lightly wilt. I folded in the groats and then tossed everything with a nice tamari, garlic, ginger, maple syrup blend. Fresh green onion and sunflower sprouts were added right before serving. Nutrient-dense and satisfying!