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March 20, 2017

 Soaked and Cooked Buckwheat


  • 1 Cup Whole Buckwheat Groats; de-hulled buckwheat kernels

  • 2 Tbsp. Whey, Kefir, Buttermilk, or 1 Tbsp. Raw Apple Cider Vinegar

  • 1 tsp. Salt

  • Water


1.  Soak buckwheat in 2 cups of water and 2 Tbsp. whey, on your counter, for 12- 24 hours.  At this point, you can cover the container and place it in the fridge, soaking liquid and all for up to a week, or cook right away. 


2.  Drain soaked buckwheat through a fine mesh strainer and rinse well with cool water.  


3.  Add soaked buckwheat, water to cover by several inches, and salt to a medium pot.  This cooking method is the same method that you use when cooking pasta.  


4.  Bring water to a boil.


5.  Reduce heat to maintain a gentle boil.


6.  Cook for 10-15 minutes, or until desired texture is achieved.  


7.  Drain in a fine mesh strainer.  If you will be using the buckwheat in a cold dish, rinse with cold water and store in the fridge until needed.  


8.  Use in place of white rice and pasta. Add to a savory dish, a soup, cold salad, or with a little honey and raw milk for breakfast.  I like a little scoop of buckwheat on a green salad, to give the salad more staying power.  We also use buckwheat for grain bowls.  




  • Kasha is roasted buckwheat and cooks differently than raw buckwheat groats.

  • Look for whole buckwheat groats, instead of ground.  


Things that can affect your cooking time and liquid amount required:

  • How long soaked.  If you soak between 12-48 hours the water requirement will be the same, but if you soak less than 8 hours, you may need additional water.

  • Type of cooking vessel, size and shape.  The water will evaporate faster in a more wide and shallow shaped pan.  

  • Age of grains.  Old grains may take longer to cook.  

  • Quantity cooked.  If you significantly increase your volume of grains cooked, you will need to also increase cooking time.   

  • Type of cooking method ie:  stove top, rice cooker, oven method.  Each method will very slightly.  For health reasons, I do not recommend cooking grains in a pressure cooker.  

  • Altitude also affects cooking time.  I am at an altitude of 4,775, if you are at high altitude or sea level, you will need to adjust cooking time accordingly.  

  • Prepare to be a little flexible the first time you soak and cook a particular grain. Consider it an experiment.  Start with this as a base and alter it if needed.  


For more information on soaking grains, see this post.  



















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