Buckwheat is a naturally gluten free seed of the Fagopyrum esculentum plant, which is a close cousin of sorrel and rhubarb. In India, buckwheat flour is known as kuttu ka atta and used to make rotis, parathas, puris, dosas, etc. Buckwheat is protein and fiber rich and also the main ingredient in soba noodles, blini pancakes, and kasha breads. Commonly grown in Asia and Europe for over 8000 years it was replaced slowly by corn and wheat and ceded its agricultural space to other crops. However, it is still widely used in Eastern Europe and some parts of India. The seeds are adorably triangular in shape and dark brown in color. Very easy to cook, buckwheat has a naturally nutty and toasty flavor. Buckwheat belongs to the pseudocereal category like amaranth and quinoa, as they are seeds (from non-grass plants, therefore pseudo) that are consumed like grains (hence, cereal).

I had heard of buckwheat, not as a grain but as a character in a racist American TV show called Little Rascals circa 1930. It was much later that I realized that the character was named after a dark seed or pseudocereal that was popular now because of its gluten free qualities. I found a bag of buckwheat in a Middle Eastern store and picked it up out of curiosity. The seeds were perfect mini triangles and a pretty warm brown.

I decided to treat it like brown rice and rinsed and soaked it for an hour prior to cooking. Surprisingly, the seeds were soft and mushy simply through soaking. I did cook it for 10 minutes to ensure that it was easier to digest.

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Step by Step

1. Rinse and soak 1/2 cup of buckwheat seeds in plenty of water for 30 mins.
2. Cook them on medium heat with 2 cups of water till all the seeds are soft and cooked through, about 10-15 minutes.
3. Rinse and drain the cooked buckwheat. Set aside.
4. Makes 1.5 cups of cooked buckwheat.

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5. Place the cooked and drained buckwheat in a bowl and add:
   • 1 tsp salt
   • I tsp olive oil
   • 1 tsp chaat masala (substitute with red chili powder and cumin powder)
   • 1 tsp lemon juice
6. Mix gently and set aside.

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11. Prepare the veggies
    • Peel and cut 1 carrot into sticks
    • Cut 10-12 French beans, diagonally
    • 1/2 cup red and yellow bell peppers, cut into bite size pieces
12. Heat 1 tbsp olive oil in a pan
13. Add the veggies and sauté for 5-6 minutes till softened but not completely cooked.
14. Prepare your bowl as follows:
    • 1/2 cup cooked and seasoned buckwheat
    • 1/2 cup achari paneer
    • 1/2 cup sautéed veggies
15. Add some sliced red cabbage for crunch.
16. Drizzle everything with cilantro lime dressing or any other dressing of choice.
17. Serve warm.

Some Tips

This is a very filling bowl. You can add any sides that you like. I have shared recipes for cauliflower florets in pizza sauce and mushrooms in pesto sauce, which can be added as well.

You are limited only by your imagination and the contents of your fridge here; be adventurous and try new combinations of ingredients and sauces to make a hearty grain or seed bowl.