This pseudo-grain is easy to digest and is a great source of fibre. It is very rich in the B Vitamins, and minerals such as magnesium, copper, zinc, potassium and iron. It is also one of the richest grain sources of calcium. People who eat it regularly may also benefit from improved cardiovascular health, while lowering LDL cholesterol levels and treating high blood pressure. It has great anti-inflammatory properties while helping with symptoms of arthritis.
You can use the groats as a side dish, as you would typically use rice, pasta or quinoa, or incorporate them into salads. Take this recipe, for example - the buckwheat and garbanzo beans are a protein-match-made-in-heaven, the cilantro is hugely detoxifying and anti-inflammatory and the whole combination is just plainly satisfying & delicious!
Buckwheat Garbanzo Salad
By Leora Barak
1 cup buckwheat groats, cooked (Look for the 'raw' groats, not toasted)
1 can garbanzo beans/chickpeas (I like the Eden Brand)
1 cup cherry tomatos, halved
1 large yellow pepper, chopped
1 small red onion, diced
8 kalamata olives, pitted and diced
1/2 cup fresh cilantro, chopped
1/4 cup olive oil
1 tbsp apple cider vinegar
1 tbsp. freshly squeezed lemon juice
1 clove garlic, minced
1/2 tsp italian seasoning/oregano
1/2 tsp salt
Freshly ground pepper to taste
Organic goat cheese, crumbled
Begin by preparing the buckwheat groats: Using a small sized pan, pour 1 cup of groats and dry-toast them (no oil necessary) for a few minutes or until that 'toasty' aroma comes through. Slowly, add 1 1/2 cups of fresh water, 1/2 tsp salt and ground pepper. Lower heat and simmer, half-covered. It should take about 10 minutes until all water is absorbed. Remove from heat and place cooked groats in a large salad bowl. Allow it to cool completely.
In the meantime, drain garbanzo beans, rinse well and place in bowl.
Combine all remaining ingredients with garbanzo beans.
Combine all dressing ingredients in small bowl.
When buckwheat groats have cooled, top them with the beans, vegetables, olives, dressing and toss to combine.
Garnish with crumbled goat cheese, avocado wedges, a drizzle of olive oil and za'atar.