Grain/Pseudo-cereal | Vegan Gluten Free Kosher Low Glycemic

Buckwheat Groat

Fagopyrum esculentum Allergen-Free
Buckwheat Groat

Sourcing & Taxonomy

  • Family Polygonaceae
  • Primary Cuisine Eastern European, Russian, Asian
  • Seasonality Year-Round
  • Source Buckwheat

The Forktionary Angle

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Definition

The hulled, unroasted seed of the buckwheat plant, often consumed as a gluten-free grain alternative.

Sensory Profile

TasteEarthy, Nutty, Slightly Bitter
TextureFirm, Chewy
AromaEarthy, Toasted
AcidityLow

Technical Metrics

Nutrition Facts

Per 45g dry
Calories343 kcal
Total Fat3.4g
Saturated Fat0.7g
Trans Fat0g
Cholesterol0mg
Protein13g
Total Carbohydrate72g
Dietary Fiber10g
Total Sugars1.9g
Calcium18mg
Iron2.2mg
Potassium460mg

Chef’s Secret

Toasting raw groats before cooking enhances their nutty flavor and aroma.

Substitutions

Best Match

Quinoa

1:1

Gluten-free, similar nutty flavor, slightly softer texture, complete protein.

Brown Rice

1:1

Chewy texture, earthy flavor, gluten-free, requires longer cooking time.

Farro

1:1

Chewy texture, nutty flavor, but contains gluten. Good for salads.

Millet

1:1

Gluten-free, mild flavor, fluffy texture, good for porridges.

Buying Guide

Store in an airtight container in a cool, dark place to preserve freshness.

Flavor Pairings

Mushrooms roasted vegetables stews yogurt eggs honey.