Buckwheat flour is a type of gluten-free flour made from the seeds of the buckwheat plant. And here’s the best part, it’s not even a type of wheat! Buckwheat is actually a fruit seed that’s related to rhubarb and sorrel.
Plus, it’s packed with protein, fiber, and minerals, making it a nutritious alternative to regular wheat flour. And did you know that buckwheat has been used for centuries in traditional medicine for its potential health benefits?
Here’s everything you need to know about buckwheat flour to start using it in your baking and cooking!
What is buckwheat flour?
Buckwheat flour is made from ground buckwheat seeds, which are small and brown seeds that look like the seed of the beech tree (called “buck” in Old English).
Even though it has the word “wheat” in its name, buckwheat is not related to wheat and is actually a seed related to sorrel and rhubarb. The name “buckwheat” comes from the Dutch word “boekweit”, which means “beech wheat”.
The outer husk of the buckwheat plant is removed, and the seed is ground into a fine powder to create the flour.
Commercially, buckwheat flour is usually produced using a process called milling. The buckwheat seeds are first cleaned to remove any impurities, and then they are dehulled to remove the tough outer layer. The dehulled seeds are then ground into a fine powder using a stone or hammer mill. The resulting flour can be further sifted to remove any larger particles, resulting in a finer flour.
What’s the difference between buckwheat flour and regular flour?
Buckwheat flour and regular flour have very different ingredients: buckwheat flour is made from the seeds of the buckwheat plant, while regular (all-purpose flour) is made from wheat.
Buckwheat flour is gluten-free, has a nutty flavor, is more nutritious, and has a slightly gritty texture. Regular flour contains gluten, has a more neutral taste, and a smoother texture.
For the full details, see our blog comparing buckwheat flour vs all-purpose flour.
Benefits of buckwheat flour
Buckwheat flour is an allergy-friendly flour and one of the best gluten-free flours.
It’s high in protein, fiber, and nutrients like magnesium and potassium. Buckwheat flour can help regulate blood sugar levels (vs. regular flour), support heart health, aid digestion, and promote weight loss. Plus, it has a unique nutty flavor that can add a delicious twist to your recipes!
Buckwheat flour nutrition facts
| Flour (¼ cup) | Calories | Carbs | Fiber | Sugar | Fat | Protein | Glycemic Index |
| Buckwheat flour | 140 | 29 g | 9 g | 9 g | 0.5 g | 4 g | 35-71 |
| All-purpose flour | 120 | 24 g | 1 g | 0 g | 0.5 g | 4 g | 85 |
How to bake and cook with buckwheat flour
You can substitute buckwheat flour for regular flour in recipes at a 1:1 ratio, but it may not work in recipes that need gluten to rise, like bread. Buckwheat flour is great for recipes like pancakes or waffles that don’t need gluten to work. Buckwheat flour can be more absorbent than all-purpose flour, so you may need to add more liquid to your recipe.
To balance its strong flavor, I recommend mixing it with other gluten-free flours, and using additional binding agents like eggs or xanthan gum to help hold everything together.
To cook with buckwheat flour, you can use it to make savory pancakes, crepes, or buckwheat noodles. Buckwheat flour can also be used as a thickener for soups, stews, and gravies. Simply whisk a small amount of buckwheat flour with some broth or water, and stir it into your dish to thicken it up!
Popular buckwheat baked goods and dishes
As I mentioned, buckwheat flour is best used in unleavened (non-rising) baking such as making pancakes and other quick breads.
Here’s a list of things buckwheat flour is often used for:
- Pancakes, waffles, and crepes
- Breads and muffins
- Cookies
- Pasta and noodles (soba noodles)
- Crackers
- Pizza crusts
- Gluten-free baked goods
- Gluten-free breading for fried foods
- Thickening sauces and gravies
- Binder for veggie burgers and meatballs
How to make buckwheat flour at home
Buckwheat flour can also be produced at home by grinding whole buckwheat groats or dehulled buckwheat seeds using a high-speed blender or food processor!
Here’s a simple way to make buckwheat flour at home:
- Rinse the raw buckwheat groats in a fine-mesh strainer under running water.
- Spread the rinsed buckwheat groats out on a clean kitchen towel or paper towel to dry completely.
- Once dry, transfer the buckwheat groats to a high-speed blender or food processor.
- Blend or process the buckwheat groats until they form a fine, powdery flour.
- Check the consistency of the flour – if it’s not fine enough, blend or process it a bit more.
- Sift the buckwheat flour through a fine-mesh strainer to remove any larger pieces or chunks that didn’t get fully processed.
How to store buckwheat flour
Keep store-bought buckwheat flour in an airtight container in a cool, dry place, away from moisture, heat, and light. It can last for 1 month in your pantry or longer with proper storage.
Store homemade buckwheat flour in an airtight container in the refrigerator or freezer to keep it fresh for longer. Homemade buckwheat flour contains more oils and fats than store-bought flour, so it can spoil faster if left at room temperature. Be sure to label the container with the date and type of flour to avoid confusion!
What are the best substitutes for buckwheat flour?
Teff flour (an ancient grain flour) is the best substitute for buckwheat flour. Both are gluten-free, high in nutrients, and have a slightly nutty flavor.
Spelt flour is another good option that has a similar flavor to buckwheat. For something a bit more neutral-tasting that’s easy to bake with, try oat flour.
FAQs
Buckwheat flour is a gluten-free flour made from the seeds of the buckwheat plant, which is not actually a grain but a type of fruit seed. It has a nutty flavor, high protein content, and is rich in minerals such as manganese and magnesium.
Buckwheat flour can also be referred to as “black wheat flour”, “beech wheat flour”, or “kasha flour”. In some regions, it may also be known as “Soba flour” (Soba is a type of Japanese noodle made with buckwheat flour) or “blé noir” in French, “sarrasin” in Spanish, and “grano saraceno” in Italian.
Buckwheat flour has a distinct, nutty flavor that sets it apart from other types of flour, so it does not taste like a typical all-purpose flour.
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