What is buckwheat?
Contrary to popular belief, buckwheat is not related to the wheat family. In fact, it is not technically a grain. Instead, it is a gluten-free seed plant closely related to rhubarb and is considered a pseudo-cereal similar to quinoa and amaranth.
Buckwheat originated in China, but can be found all over the world today. The seed is comprised of a thick outer hull and an inner groat. It is grown in the Canadian prairie provinces, Ontario and Quebec. In eastern Europe and Russia, the roasted groats are often referred to as kasha. Throughout history this crop has had several uses, including food for humans, feed for livestock, a honey crop, plus smother and green manure crops.
Market and consumer trends
Whole Foods Market’s Trends Council predicted buckwheat as one of their top ten food trends for 2024. The Trends Council considers buckwheat a naturally gluten-free superfood seed containing protein, carbohydrates and fibre. Plus, consumers want more nutritious gluten-free ingredients for their own baking and cooking, and in the bread, crackers, cereals and baking mixes they purchase. Buckwheat is also gaining popularity as a crop to support soil health.
Why is buckwheat good for you?
Buckwheat is considered a gluten-free nutritious ingredient. It is mostly carbohydrate; however, it is one of few plants – along with quinoa and hemp seeds – that are considered complete proteins. It contains high levels of minerals (manganese, magnesium, copper), vitamins and antioxidants, including rutin (that helps your body produce collagen and use vitamin C). It is also a good source of dietary fibre. Based on these nutritious attributes, buckwheat may support heart, immune and gut health.
Note: Buckwheat may cause an allergic reaction in some people who are already allergic to latex or rice. Symptoms can include skin rashes, swelling, digestive distress and anaphylaxis.
Growing and harvesting buckwheat in Canada
Buckwheat is grown in Saskatchewan, Manitoba, Ontario and Quebec. Because of the short growing period, buckwheat is well adapted to the Canadian conditions. Cool evening temperatures and high humidity favour buckwheat growth.
Buckwheat requires cross-pollination to produce seed, therefore, insect pollinators are essential for effective fertilization and seed set. Buckwheat is often used as a “smother crop” for controlling weeds such as quack grass, Canada thistle and Russian knapweed. This means that the crop’s rapid germination, growth and broad-shaped leaves smother most weeds.
Japan is the largest importer of Canadian buckwheat. Japanese processors grind buckwheat into flour and combine it with wheat flour to produce soba noodles. New crop buckwheat groats have the desired colour (white with a greenish tinge) and flavour for soba noodles. Because of this need, Canadian growers don’t have extended periods of storage before marketing.
Culinary applications and recipes
Buckwheat’s taste is characterized as earthy with nutty notes. The groats (hulled seeds) are used like a grain or rice in the following ways:
- as the main ingredient in several traditional European and Asian dishes including porridge, soup and breakfast cereals;
- toasted (giving a caramelized flavour, also known as kasha) and made into flour and noodles (soba in Japan);
- as tea, which is popular in Japan;
- as an ingredient in pancake mixes, breakfast cereals, bread, crackers, gluten-free baked goods, granola and poultry stuffing; and
Honey produced from pollinating buckwheat field is considered a premium product due to its unique dark colour and strong caramelized taste.
For home use, buckwheat groats and flour are often found in the grocery store’s bulk section. Buckwheat flour needs to be stored in an air-tight container in a dark, dry location. Smaller, speciality packages of the groats and flour can also be found in the baking section of large supermarkets.
Here are four home recipes to get you started with buckwheat:
- Coconut buckwheat porridge
- Lentil & buckwheat bowl
- Buckwheat pancakes with smoked salmon and leek
- Buckwheat shepherd’s pie
The future of buckwheat
Interest in buckwheat is on the rise in North America because it is a nutritious gluten-free alternative to common grains.
Buckwheat’s rich, earthy flavour gives versatility from sweet to savoury recipes. Recently, it is showing up on the store shelves in new plant-based beverages and is being sprouted to complement vegetable and meat dishes. If you’re not familiar with buckwheat, now’s the time to give this plant a try!
