Pseudocereals have been gaining a great amount of recognition around the world and for all good reasons. Pseudocereals are plants that produce fruits or seeds which are consumed as grains. Considered as whole grains, they are quite high in protein and are completely gluten-free. Examples of Pseudocereals are Quinoa, Amaranth, Chia Seeds and Buckwheat. Buckwheat, one incredible Pseudocereal, despite the word wheat in its name, is a tiny triangular seed that's harvested from a flowering plant related to Rhubarb. Buckwheat has nothing to do with wheat and perhaps the word 'wheat' in its name might have been attached for the reason that it is used as a wheat flour. A lot of people are not aware of the fact that Buckwheat is a native to Indian cuisine.

Also Read: Soak And Sprout Buckwheat For Optimum Health Benefits

Gluten Free Grain:

While Buckwheat’s popularity has increased as it is one of the best gluten free options available in the market, incidentally, this whole grain has been eaten as a fasting (Vrat) food in our country since time immemorial. During fasts, when cereals are not supposed to be consumed, buckwheat, popularly also called as ‘kuttu flour’ is one of the many utilized options in households. Buckwheat groats are considered to be one of the healthiest because they go through very little processing and contain more fiber, potassium, vitamins and less saturated fat than the regular oatmeal. 

 Health Benefits

 Protects Against Oxidative Damage

One of the essential minerals found in buckwheat is magnesium in high amounts. It is essential for healthy metabolism, growth, development, body’s antioxidant defense system

 Promotes Heart Health

Copper is an essential trace element that may benefit heart health. Though the body needs in small amounts, this component is one of the required components. Since buckwheat contains copper, consuming this super food has positive benefits on cardiovascular health. 

 Reduces Risk Chronic Diseases

When present in required amounts in your diet, this essential mineral helps to lower the risk of various chronic conditions, such as type 2 diabetes and heart ailments. 

 Fights Anaemia

 Iron is a vital element of the body and deficiency of this mineral leads to anemia, a condition characterized by reduced oxygen-carrying capacity. Buckwheat has good amount of iron as well as phosphorus that plays an essential role in the growth and maintenance of body tissues as compared to other grains

Recipes of Buckwheat

Buckwheat flour is typically used to make ‘kuttu ki rotis or kuttu ki pooris’ during Navratri, this amazing whole grain can be used in countless ways. Get some Buckwheat flour or some groats, for relishing it like a bowl of porridge, add a few buckwheat groats into salads or make a yummy meal out of this wonder food. Here are two delicious recipes of this gluten free super food-Buckwheat Dosa and Buckwheat Khichdi, that deliver loads of nutrition and good health.

Also Read: Durum Wheat/Semolina Flour: Health Benefits, Nutrition, Recipes and Contraindications

Buckwheat Dosa

Ingredients:

1 1/2 cup buckwheat (kuttu)

1/2 teaspoon asafoetida

1 coriander leaves

1 teaspoon mustard seeds

1/2 cup refined oil

1 green chilli

2 tablespoon urad dal

Salt as required

Water as required

Method:

To prepare this dosa recipe, wash and finely chop green chillies in a bowl

Take a blender jar, add urad dal along with buckwheat in it, grind well to get a fine powder

Heat 2 teaspoons of oil in a frying pan and add mustard seeds to it.

When the seeds start to crackle, add asafoetida and saute over medium flame.

Saute for a few seconds and add the chopped green chillies and required amount of water to it.

Mix well and pour the mixture into the flour powder.

Grease a non-stick pan with a few drops of oil and spread a small amount of the batter from the centre.

Cook from both the sides until it turns golden brown

The dosa is ready to relish with your favorite chutney for a super Sunday Brunch!

Nutrition:

Buckwheat is replete with heart-healthy compounds such as Rutin, a rare antioxidant that augment heart health, regulate diabetes, and manage weight. Urad dal is a rich source of protein, vitamin B, potassium, calcium and is highest in phosphorus. Phosphorus works with calcium and other nutrients to build healthy bones and teeth. Coriander leaves promote digestion and help keep infections at bay.

Buckwheat Khichdi:

Ingredients:

½ cup buckwheat groats.

2 cups water

2 small potatoes, peeled and chopped

3 tablespoons peanuts

3 tablespoons grated coconut

1 teaspoon cumin seeds

2 green chilies, sliced in half

¼ teaspoon turmeric powder

3 tablespoons fresh coriander leaves, chopped

½ teaspoon salt

½ teaspoon red chili powder

10 to 12 curry leaves

1-inch finely chopped peeled ginger

1 teaspoon fresh lime juice

1 tablespoon sugar

2 tablespoons ghee

Method:

Soak buckwheat for a minimum of 4 to 6 hours

Boil uncovered for 15 minutes until it turns tender

Boil 2 small potatoes until soft, peel, dice and keep them aside

Dry roast a handful of peanuts in a frying pan until lightly browned. Make a coarse powder

In a large bowl, combine buckwheat, coconut, turmeric, peanuts, chopped coriander, salt, and red chili powder

Use your hands to mix everything evenly

Heat ghee in a large frying pan on medium flame

Add cumin, sliced green chilies and curry leaves to the hot ghee. Fry for about a minute and add ginger and fry for another minute

Add buckwheat mixture to the wok, and fry for about three to four minutes and turn off the heat

Add lime juice and sugar into buckwheat

Serve hot Buckwheat khichdi with plain yogurt, some papad and your favorite pickle

Nutrition:

Being immensely rich in protein, Buckwheat reduces the risk of stone formation in the gallbladder. Packed with insoluble fibers, it is best known for averting risk of certain types of cancer, stimulating digestion and regularizing bowel movements. Potatoes are a storehouse of antioxidants that work to prevent chronic diseases. Ghee which constitutes the main ingredient in Khichdi has myriad benefits. Ghee has butyric acid, which is an anti-cancer constituent and has anti-inflammatory properties. Peanuts contain plenty of potassium, phosphorus, magnesium, and B vitamins, thus this quick recipe becomes power-packed with nutrition.