In Russian, Buckwheat is called Grechnivaya Kasha. This is a superfood that is very good for you and your health (and no it’s not some kind of wheat), 1 cup of cooked buckwheat (170 grams) contains only 155 calories while being a great source of potassium, iron, fibre, protein, manganese, magnesium, copper, zinc and vitamin B6. You should start incorporating buckwheat into your diet as soon as possible!




1 cup buckwheat groats

3 cups water

1 tablespoon unsalted butter (non-dairy for vegans) optional

½ teaspoon salt

If Making Milk Porridge:

½ cup plant-based milk

1 teaspoon sweetener of choice optional

fruit optional




In a saucepan bring water to boil. Add uncooked buckwheat groats. Cover the pot and simmer for 10 minutes (or until water is absorbed). Turn off heat, add the salt and let it sit for 10 more minutes. Top with butter and serve warm in a savory dish, or as a porridge with milk and toppings.



The ratio of buckwheat to water is 3:1

Good luck to you!