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Common buckwheat was domesticated and first cultivated in inland Southeast Asia and from there spread to Central Asia and Tibet, and then to the Middle East and Europe. Domestication most likely took place in the western Yunnan region of China.
As buckwheat contains no gluten, it may be eaten by people with gluten-related disorders, such as celiac disease, non-celiac gluten sensitivity or dermatitis herpetiformis. Nevertheless, buckwheat may have gluten contamination.
It’s used in buckwheat tea or processed into groats, flour, and noodles. The groats, used in much the same way as rice, are the main ingredient in many traditional European and Asian dishes.
Here are best buckwheat recipes for you to get started with:
Vegan Stuffed Peppers
Roasted buckwheat makes these vegan stuffed peppers a hearty-tasting dish! Gluten-free, dairy-free, vegetarian, and vegan. Serve with hot spaghetti sauce, if desired.
Buckwheat and Bacon Side Dish
This alternative to rice pairs buckwheat with bacon to create a meaty-tasting side dish.
Kuttu Ka Dosa
A crispy dosa recipe, where the batter is made using buckwheat flour and colocasia, and it's filled with a delicious potato mix. Great alternative to deep fried kuttu puris. Serve with coconut and tomato chutney along with a bowl full of sambhar.
A traditional Middle East salad, Tabbouleh is a mix of healthy veggies tossed with tangy lemon juice and olive oil. This tabbouleh recipe has goodness of buckwheat in abundance, mixed with vegetables. Packed with delicious flavours and nutrients, this buckwheat tabbouleh is great for a mid day meal.
Cajun Veggie Burgers with Kasha
This Cajun veggie burger recipe is a great option for a quick dinner, and with fast-cooking kasha (buckwheat) as the base, your meal will be ready in no time. Veggie burgers make for fun vegan recipes because once you make them, there are so many options for eating them! On a bun, on some greens, under a pickle and a tomato, with some home-baked french fries
Gluten-Free Buckwheat, Asparagus, and Pesto Salad
This light salad can be served warm or cold. This is an excellent side dish for grilled or steamed fish.
As you can see, you need just buy buckwheat and having it on hand, and you will be able to cook a large number of different and healthy dishes!
Carbs are the main dietary component of buckwheat.
Protein and various minerals and antioxidants are also present.
The nutritional value of buckwheat is considerably higher than that of many other grains.
The nutrition facts for 3.5 ounces (100 grams) of raw buckwheat are (1Trusted Source):
- Calories: 343
- Water: 10%
- Protein: 13.3 grams
- Carbs: 71.5 grams
- Sugar: 0 grams
- Fiber: 10 grams
- Fat: 3.4 grams
Buckwheat scores low to medium on the glycemic index (GI) — a measure of how quickly a food raises blood sugar after a meal — and should not cause unhealthy spikes in blood sugar levels.
Some of the soluble carbs in buckwheat, such as fagopyritol and D-chiro-inositol, have been shown to help moderate the rise in blood sugar after meals.
Buckwheat contains a decent amount of fiber, which your body cannot digest. This nutrient is good for colon health.
Buckwheat contains small amounts of protein.
Because of its well-balanced amino acid profile, the protein in buckwheat is very high quality. It is particularly rich in the amino acids lysine and arginine .
Vitamins and minerals
Buckwheat is richer in minerals than many common cereals, such as rice, wheat, and corn.
The most abundant minerals in common buckwheat are:
- Manganese. Found in high amounts in whole grains, manganese is essential for healthy metabolism, growth, development, and your body's antioxidant defenses.
- Copper. Often lacking in the Western diet, copper is an essential trace element that may benefit heart health when eaten in small amounts.
- Magnesium. When present in sufficient amounts in your diet, this essential mineral may lower your risk of various chronic conditions, such as type 2 diabetes and heart disease.
- Iron. Deficiency in this important mineral leads to anemia, a condition characterized by reduced oxygen-carrying capacity of your blood.
- Phosphorus. This mineral plays an essential role in the growth and maintenance of body tissues.
- Compared to other grains, the minerals in cooked buckwheat groats are particularly well absorbed.
Buckwheat is richer in minerals than many other pseudocereals and cereals. It’s high in manganese, copper, and magnesium but low in most vitamins.
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