The buckwheat breakfast bowl is a meal after which you will feel nourished and healthy.
It is an alternative for your morning oatmeal, as the procedure of making is quite the same and you can top the buckwheat breakfast bowl with the same ingredients as the oatmeal.
I love making this recipe because it doesn’t require a lot of time, it’s filling, healthy, full of nutrients and it’s also delicious.
Moreover, there is the possibility to meal-prep this buckwheat breakfast.
So, you can make this buckwheat breakfast overnight and I will guide you how to do that.
Also, it is important to mention that there are two types of buckwheat groats. One of them is raw, green buckwheat groats and another one is toasted, brown ones (the toasted buckwheat groats are also called Russian kasha since it is very popular in Russia).
In this article, I will teach you how to make a buckwheat breakfast bowl both ways.
Making buckwheat overnight breakfast bowl
Soak the buckwheat groats overnight in water at room temperature.
In the morning, you will notice that they are very slimy. Wash them well until clean, place them in a bowl, add some hot plant-based milk, some fruits, nuts and dig in.
If you want the buckwheat groats warm, heat them in the microwave for 2 minutes or in a pot with some plant-based milk for 3-5 minutes.
It’s not only easy to make, but also healthy. Soaked buckwheat digest better and reduces elements that cause gas. Win-win.
Can you eat buckwheat raw?
Yes. However, it is important to soak the buckwheat groats before eating for at least 6 hours.
You can use the soaked buckwheat groats as a morning breakfast bowl, in smoothies, on salads, even for raw desserts.
How to cook buckwheat?
Buckwheat is easy to cook.
- Rinse the buckwheat well.
- Place in a pot. Add water – the ratio is 1 c buckwheat / 1.5 c water. So, for each cup of buckwheat, add 1.5 cups of water (or other liquid, such as milk).
- Cook on high heat until it starts to boil, then reduce the heat to medium, cover with a lid and let it simmer for about 15-20 minutes.
Do I need to soak the buckwheat before cooking?
No, this is an optional step. Soaking the buckwheat helps the buckwheat groats to cook much faster (5-10 minutes instead of 15-20 minutes).
That is why it is convenient to soak the buckwheat groats. Moreover, it is also healthier!
Read more about soaking grains in this article.
How to make buckwheat breakfast bowl?
- Buckwheat groats.
- Plant-based milk.
- Desired fruits & nuts.
Rinse well the buckwheat groats and transfer to a pot along with water (or milk if you want, the buckwheat breakfast bowl will be creamier if you add plant-based milk).
Cover with a lid and cook for about 20 minutes on medium heat. Meanwhile, mash a banana and add it to the buckwheat groats.
When the buckwheat is cook, it’s time to assemble your buckwheat breakfast bowl.
In a bowl, add the cooked buckwheat groats, your favorite fruits, nuts, or even chocolate chips, a splash (or more) of plant-based milk, and your buckwheat breakfast bowl is ready to serve!
Make kasha breakfast bowl
An alternative to raw buckwheat groats, you can make a kasha breakfast bowl. Do that simply by replacing the raw buckwheat groats with roasted ones.
Cook the kasha as in the instructions mentioned above.
Personal tips on this buckwheat breakfast bowl
- I also love to add half milk and half water for my buckwheat groats when they cook. But I add extra liquid so that some of it will still remain after cooking. It’s like eating cereal with milk for breakfast as in old times.
- My favorite toppings are kiwi, banana, blueberries, soaked nuts, seeds, and carob. If you haven’t tried carob before, you should definitely do. It’s a substitute for cacao, but better in my opinion.
Buckwheat breakfast bowl
- 1 cup buckwheat groats
- 1 ½ cups water
- 1 ripe mashed banana
- 1 cup plant-based milk
- 1/2 cup fruits, nuts, seeds of choice
- Rinse well the buckwheat groats and transfer them to a pot along with water (or milk if you want, the buckwheat breakfast bowl will be creamier if you add plant-based milk).
- Bring the buckwheat groats to a boil and then reduce the heat to medium-low.
- Add the mashed banana, cover with a lid and let it simmer for about 15 minutes.
- After cooking, pour into 2 bowls, add your favorite toppings and enjoy!
- I like to add on top of buckwheat groats plant-based milk, banana, kiwi, blueberries, and carob
- The calories are calculated without the toppings.
Vegan buckwheat breakfast bowl
Protein: 20% of your daily dose
Net Carbs: 30% of your daily dose
Fat: 5% of your daily dose
Fiber: 45% of your daily dose
Iron: 15% of your daily dose
Calcium: 16% of your daily dose
Vitamin A: 12% of your daily dose
Vitamin C: 7% of your daily dose
Folate: 15% of your daily dose
Potassium: 25% of your daily dose
*please note that these numbers are estimated
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If you liked the recipe, share the result in the comment section below, I would be glad to see the result and you may help others as well doing so.