In an earlier blog I had written on Buckwheat (http://goqii.com/blog/know-the-health-benefits-of-buckwheat-a-wonder-grain/) I had mentioned about the various health benefits of buckwheat “a wonder grain” which is packed with amazing health benefiting nutrients. But, you would be wondering how does one eat this cereal to get all the nutrients present in it?
I have chalked out a few healthy and tasty recipes which can be made from this cereal. Buckwheat is available in two forms-grains and flour. Both the forms can be used for making various delicious recipes.
- Buckwheat Porridge
Ingredients: 2 serves
- Buckwheat grains (100 gms)
- Sweet potatoes cut into small cubes (2 small)
- Green chillies finely chopped (1 no)
- Cumin seeds (1/2 tsp)
- Salt (to taste)
- Ghee (1 tablespoon)
- Flaxseeds/Pumpkin seeds/Sunflower seeds (for garnishing)
Method: Heat ghee in a pressure cooker. Add cumin seeds, finely chopped green chillies and potatoes. Stir-fry for 2 mins. Then add buckwheat grains and sauté for 5 min. Add salt and 4 cups water. Mix all ingredients properly and close the lid of the pressure cooker. Let it boil till three whistles and then take off from the flame. When all the steam has been evaporated from the pressure cooker, open the lid and serve hot with Cucumber Raita (yoghurt salad). You can garnish it with flaxseeds/pumpkin seeds/sunflower seeds to make it more nutrient dense.
2. Buckwheat flour pancakes
Ingredients: 2 serves
- Buckwheat flour (200 gms)/Buckwheat grains can also be ground in the mixer into flour at home to get the purest form of flour.
- 1 small wedge of raw pumpkin
- 1 medium size potato
- Green chillies finely chopped (1 no)
- Salt (to taste)
- Oil (4 tsp)
Method: Grate potato and pumpkin without skin. Add them to the flour. Also, add green chillies and salt. Then add water and make a batter of little thick consistency. Heat a non-stick pan. Grease the pan with little oil. Pour one big spatula full of batter into the pan and spread it into a round shape. Keep it thick. Add ½ tsp oil around it and let it get cooked for a min. Then turn it around. When done, take it off from pan and cut into two halves. Serve hot with coriander-mint chutney.
3. Buckwheat Tikkis
Ingredients: 2 serves
- Buckwheat flour (100 gms)
- 3 medium-sized boiled potatoes
- Boiled peas (1/4th cup)
- Grated carrot (1 small)
- Fined chopped green chillies
- Salt (to taste)
- Oil (2 tablespoons)
- Curd & Coriander leaves (for garnishing)
Method: Mash boiled potatoes. Add buckwheat flour and all other ingredients and mix well. Make small round balls and flatten it. Heat a non-stick pan and grease it lightly with oil. Put, these round flattened balls in a pan and little oil around them. Let them cook from both the sides until turn reddish brown. Garnish with little thick curd and coriander. Serve hot with tomato ketchup.
4. Buckwheat flour flatbread (Parathas)
Ingredients: 2 serves
- Buckwheat flour (200 gms)
- Unripe banana (1 no)
- Salt to taste
- Ghee (2 tablespoons)
Method: Boil unripe banana and mash it. Add salt and mashed banana to the flour and make a dough. Make small balls. Sprinkle some flour on the kitchen platform. Put the ball on it and spread it on kitchen platform into a small round shape like chapatti by pressing from hand. Put it in a non-stick flat pan and let it cook by adding ghee. Heat until it becomes golden brown in colour. Serve hot with yoghurt or potato curry.
5. Buckwheat flour Bread Pizza
Ingredients: 2 serves
- 4 slices whole wheat bread
- 100 gm buckwheat flour
- Chopped onion (1 medium size)
- Chopped tomatoes ( 1 small)
- Grated carrot (1 small half)
- Finely chopped green chillies (1 small)
- Salt to taste
- Oil (4 tsp)
Method: Mix flour and chopped vegetables. Add salt and water. Make a batter of thick consistency. Pour 2 tbsp of this batter on one slice bread and spread well covering the whole front surface of the bread. Heat a non-stick pan and grease it with little oil. When the pan is heated, put the bread coated with batter in the pan upside down. Add ½ tsp oil and let it cook for a minute. Turn it, add ½ tsp oil again and let the other side get cooked. Take off the bread slice from the pan when both sides become golden brown. Serve hot with tomato ketchup or tamarind chutney.
