Ingredient spotlight: buckwheat flour

buckwheat, porridge, krupa

Buckwheat flour nutrition

Buckwheat flour is a great gluten free option, despite the fact that it has ‘wheat’ in the name. (The same way glutinous rice flour also does not have gluten but the name trips some people up.) It is said to be kind of blue, but I don’t see it. It contains high amount of a number of important elements, such as manganese, magnesium, and zinc, among others. Altogether, it is a great plant-based protein source and a wonderful option whether you are eating gluten-free or looking to increase your protein intake. 

Making flour

I have not done this, but as with other flours, if you get those little triangular seeds, you can process it to a fine consistency of your liking. I prefer to buy it, since it is easily accessible to me, and I like the finer texture. 

Using buckwheat

Use it for anything that has flour. You can make 100% buckwheat pancakes or replace 50% of the wheat flour you are using. I personally love pancakes that are half and half, though I know people who are very keen on using buckwheat only. 

You can just substitute a quarter/some random small amount of flour first and see how you like the taste and how it changes the texture for you and then go from there. 

Since it is gluten free, be aware that there can be no gluten development (obviously) so you will not be able to get the same rise out of certain doughs. That means, if you are trying to make pizza or cinnamon rolls with this (for example) take it easy with the buckwheat and work your way up. 

Recipes to try

I have made pancakes many times with buckwheat, and it’s honestly become my go-to. I really love the flavor and cannot recommend it highly enough! Give it a shot and see what ratio of buckwheat to wheat flour works best for your taste. 

Soba noodles are also made from buckwheat, so if you’ve ever experienced a hankering to make your own, this flour is clearly the way to go. 

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