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Sharing my go-to buckwheat recipe with tips on choosing the right kind of buckwheat groats and its benefits.  

How to Cook Toasted Buckwheat Groats (Kasha)

This is the quickest and easiest way to cook deliciously fluffy buckwheat every time!


  • 1 cup toasted buckwheat groats*, Note 1
  • 1 ½ cups water
  • ½ teaspoon kosher salt, more to taste
  • 1-2 tablespoons unsalted butter


  • Rinse the groats under running cold water really well, using a mesh sieve, and drain well.
  • In a medium saucepan, combine buckwheat, water and salt.
  • Bring it to a boil over medium high heat. Then cover and reduce heat to medium low. Simmer until tender, about 15 minutes.
  • Fluff it with a fork or a wooden spoon. Stir in butter and salt to taste.


Note 1: I like to buy Russian toasted buckwheat groats, aka kasha, on Amazon. They're also available in Russian grocery stores. Please note, toasted buckwheat groats are golden brown and not the same as raw buckwheat, which is white greenish color.

Nutrition Information

Calories: 167kcal, Carbohydrates: 30.7g, Protein: 4.8g, Fat: 4g, Cholesterol: 7.6mg, Sodium: 299.1mg
All images and text ©. Disclaimer: Nutritional information is estimate only. Read full disclosure here.
Continue Reading for additional tips and serving suggestions.

Buckwheat groats are healthy and delicious gluten-free superfood that you should incorporate in your diet asap! Just like plain rice, buckwheat is healthy and versatile alternative to your regular grains. It’s a very popular food in Russia, and it was one of the staples in our diet growing up.

Buckwheat is an amazing source of nutrients and minerals, like plant-based protein, fiber, magnesium, vitamin B6, iron, zinc, copper, and niacin. But don’t eat it just for its health benefits, you’ll LOVE its nutty earthy flavor with satisfying fluffy chewy texture.

I have no idea where the name “buckwheat” came from, but it has absolutely no relation to wheat. In fact, buckwheat is actually a seed and 100% gluten-free.

2 Types of Buckwheats

But before you run out to grab a bag of buckwheat, let me share a few notes on which kind of buckwheat to choose.

You’ll find 2 kinds of buckwheat: raw and toasted.

  • Raw buckwheat groats are white seeds with greenish hue. They have mild grassy flavor.
  • Toasted buckwheat groats, on other hand, aka kasha, are golden brown seeds and have deliciously nutty flavor.

Just like dry beans, raw buckwheat groats require advanced preparation prior to cooking, like soaking, toasting, etc.


In this post, I’ll show how to cook toasted buckwheat groats. Out of many different buckwheat recipes, this method is the easiest and quickest and always yields fluffiest buckwheat with a satisfying chewy texture.

First, rinse the groats under running cold water really well and drain well.

Combine buckwheat, water and salt in a medium saucepan. Bring it to a boil over medium high heat. Then cover and reduce heat to medium low and simmer until tender, about 15 minutes.

Once buckwheat is cooked, fluff it with a fork or a wooden spoon. Stir in butter and salt to taste.

The cooked plain buckwheat makes a wonderful side dish and pairs especially good with generous amount of gravy. Or if you’re like my father-in-law, you might just like it with a dash of soy sauce.

Another way to incorporate more buckwheat in your diet is to mix it with plain rice and cook as usual. Perfection!

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