Buckwheat is full of minerals and vitamins

With a stronger taste than other grains such as wheat, oats and rice, buckwheat may seem slightly bitter in comparison. When frying, naturally roasting, the aroma of buckwheat becomes more intense.

I like to cook buckwheat with ham, Parmesan cheese and fried egg on top. This is my breakfast.

/Taylor Swift /

What is your relationship with buckwheat?

I'm not afraid to say that rice is eaten by a lot more people than buckwheat. And I will agree that the taste of buckwheat is more interesting and specific. I myself am not a fan of buckwheat and I rarely use them in my diet. It seems that even for several years, I have not eaten them. 

In this article we will look at what buckwheat is; what health benefits it provides and, of course, recipes and interesting facts.

What is buckwheat?

Buckwheat (Fagopyrum esculentum) or common buckwheat is a plant grown for its grain-like seeds and as a cover crop. The name 'buckwheat' is used for a number of other species, such as the domesticated food plant Fagopyrum tataricum grown in Asia. 

Despite the name, buckwheat is not closely related to wheat because it is not grass. Instead, buckwheat is associated with sorrel and rhubarb. Buckwheat is called pseudo-cereal because the culinary use of its seeds is the same as that of cereals due to their complex carbohydrate content. composition.

History of buckwheat

The homeland of buckwheat is considered to be East Asia. This makes buckwheat an ancient "grain", despite its recent fame. Although buckwheat is often referred to as grain, it, like quinoa and amaranth, is actually seed or "pseudo-grain."

Common buckwheat was domesticated and first cultivated inland in Southeast Asia, probably around 6000 BC, and from there spread to Central Asia and Tibet, and then to the Middle East and Europe. The domestication probably took place in the western Yunnan region of China.

To date, the oldest remains found in China are around 2600 BC. Buckwheat pollen found in Japan dates back to 4000 BC. It is the highest home in the world, cultivated in Yunnan on the edge of the Tibetan Plateau or on the plateau itself. Buckwheat was one of the earliest cultures introduced by Europeans to North America. Worldwide spreading was completed by 2006, when a Canadian variety was widely planted in China. In India, buckwheat flour is known as "kuttu ka atta" and is associated with the "Navaratri" festival. This festival consumes foods made only from buckwheat. 

Currently, buckwheat is grown and produced the most In Russia.


Buckwheat seeds (also known as "groats") grow on small shrubs and are triangular in shape with a black shell. The outer black layer has been removed from the peeled buckwheat and the grains obtained are yellow.

Health benefits of buckwheat

Buckwheat contains a variety of healthy nutrients. Buckwheat is full of minerals and vitamins such as manganese, magnesium, phosphorus, niacin, zinc, folate and vitamin B6. 

Although buckwheat can be used in the same way as whole grains, such as wheat and barley, it does not naturally contain gluten, which makes it a great substitute for people who are sensitive to wheat. Buckwheat is rich in dietary fiber, which makes them easily digestible and retains a feeling of satiety for longer.

One glass or 168 g of buckwheat contains the following nutrients:

  • 5,68 g of protein
  • 1,04 g of fat
  • 33,5 g of carbohydrates
  • 4,5 g of fiber
  • 148 milligrams (mg) of potassium
  • 118 mg phosphorus
  • 86 mg of magnesium
  • 12 mg of calcium
  • 1,34 mg iron

Buckwheat cultivation

buckwheat cultivation

Buckwheat grows well in low-fertility or acid soils; too much fertilizer — especially nitrogen — reduces yields, and the soil must be well drained. In hot climates, buckwheat can be grown only by sowing at the end of the season to bloom in colder weather. The presence of pollinators significantly increases the yield, and the nectar of flowering buckwheat produces dark honey.

The buckwheat plant has a branching root system with a primary root that is deeply absorbed into moist soil. It grows from 75 to 125 cm tall. Buckwheat has triangular seeds and produces flowers that are usually white, although they can also be pink or yellow. Buckwheat branches freely rather than cultivating the soil or producing mammals, allowing them to adapt more fully to their environment than other cereals. 

Buckwheat grows only 10-12 weeks and can be grown in high latitudes or northern areas. Buckwheat is sometimes used as 'green manure'; as a plant erosion control or as wild animal feed.

Interesting facts about buckwheat

  • Buckwheat produces miniature, white flowers arranged in dense clusters at the end of branches. Flowers are a rich source of nectar that attracts bees, which are responsible for pollinating this plant.
  • Buckwheat seeds can be brown, gray-brown or black. The surface of the pyramid-shaped seeds has a dark protective membrane (shell) which must be removed before use.
  • Buckwheat has a very short growing season. 
  • Dry, grain-like buckwheat fruit has a strong, nutty taste. It can be used in the form of porridge or as a substitute for rice. Buckwheat can also be ground in a dark flour. Buckwheat flour is often mixed with white flour and used to make various types of bread, noodles, pancakes and pasta.
  • Buckwheat is especially popular and widely consumed in Russia, Poland, China, Nepal and Korea.
  • Buckwheat is used in the alcoholic beverage industry, for the production of gluten-free beer and whiskey.
  • Buckwheat is an ideal food for people diagnosed with celiac disease (people who cannot tolerate wheat gluten). Buckwheat contains phytonutrients, which are useful in lowering high blood cholesterol and high blood pressure.
  • Flavonoids isolated from buckwheat have anti-inflammatory (prevents inflammation) and carcinogenic (prevents the development of some cancers) properties.
  • Used buckwheat shells are used as a pillow filler.
  • Buckwheat is used for the production of intensely flavored, dark-colored honey.
  • 90% of the world's buckwheat consumed comes from Russia.
  • Buckwheat is an annual plant, which means that it completes its life cycle in one per year.

Buckwheat recipes

buckwheat salad

Buckwheat is versatile. They can be used and found in different forms. Examples are buckwheat flour and buckwheat noodles (Soba). 

Look for more recipes in the website section - Recipes!