What is Buckwheat Flour?

Sue Maree P -

What is Buckwheat flour? Even though buckwheat has the word wheat in its name, it is not a wheat flour. The buckwheat seed is part of the rhubarb and sorrel family, the buckwheat kernel is the seed of a flowering fruit.

Buckwheat is one of the healthiest, nuttiest, most versatile whole grains. It is a wheat-free and grain-free flour so it is naturally gluten-free. It looks a little greyish-greenish. Most brands mill their flour so it is fine for baking. Meaning it is good and texturally fine.

Buckwheat has been cultivated in South East Asia and Tibet for centuries.

Buckwheat groats are little triangle-shaped green-brown. A great alternative to rice, no need to pre-soak. Cook like rice, I love these with vegetables in a stir fry with tamari sauce.

Here are some health benefits:
1. Low FOD map
2. Low GI & carbs
3. Packed full of nutrients - copper, manganese, iron, phosphorus and magnesium
4. High in proteins
5. High in vitamin B17
6. Naturally gluten-free

Although buckwheat is naturally free of gluten, if you are baking for anyone allergic to wheat check the back of the product for the manufacturing ingredients list, as it could be manufactured and exposed to foods containing gluten.

Organic buckwheat flour is an excellent alternative to wheat flour and can be used to make a huge range of sweet and savoury baking recipes. Try experimenting with half white flour and half buckwheat flour first to get used to the flavour and texture.

I have been baking with buckwheat flour for many years. Many of my recipes have been developed or adapted from other recipes. I love baking cakes, cookies, pancakes and crepes using buckwheat flour and unlike most other bakers, I am a purist and prefer using buckwheat flour alone. I enjoy the challenge of making an almost normal cake with buckwheat (so my husband can’t tell). Sometimes I blend the flour with oat, rice flour or cornflour however, most of my recipes are with 100% buckwheat flour.

Bake with alternative flour so the baked goods taste like a regular cake or cookie. Having flavour, It combines well with chocolate, and fruit and is delicious when using it in pancakes and crepes

Fun Facts

What do they call buckwheat in other countries? Here’s a few…

  • German - Buchweizen
  • Italian - grano saraceno
  • Sweden – bovete
  • French - sarrasine
  • Japanese - soba

NB. Updated 25.3.24
Some cheaper brands of soba noodles may be a combination of buckwheat flour and wheat flour check the packet before buying them if you are avoiding wheat. Traditional and premium brand soba noodles should be 100% buckwheat flour.