Buckwheat is a naturally gluten-free grain that is known to offer a lot of health benefits. It’s rich in fiber, protein, vitamins, as well as antioxidants. It has a slightly nutty taste with a hint of bitterness and is commonly consumed like rice or ground into flour.
But if you can’t eat buckwheat or just want some other options, there are plenty of nutritious and tasty substitutes that can be just as good as buckwheat — if not better! These 8 substitutes for buckwheat are a great starting point for you. You can use them as alternatives to buckwheat groats or buckwheat flour; you’ll be surprised how delish they can be!
1. Quinoa
If you’re looking for a more nutritional substitute to buckwheat, quinoa is a no-brainer. This pseudo-cereal is a complete protein since it includes all nine necessary amino acids. It’s also high in fiber, iron, magnesium, and other minerals, along with being a great source of vitamin B. With quinoa, you can rest assured of your vital nutrient intake.
Using quinoa as a buckwheat substitute is easy. Simply use the same amount of quinoa instead of buckwheat when cooking. As an added bonus, quinoa cooks quickly in just 15 minutes! So you can have your delicious and nutritious meal ready in no time.
2. Amaranth
Amaranth is a gluten-free grain with a good nutritional profile, making it a wonderful buckwheat substitute. Not only is it easy to cook, but it’s also quite versatile, as you can use it in both sweet and savory recipes.
When using amaranth to replace buckwheat, aim for a one-to-one ratio. It’s also advisable to pop the grains before using them to make them easier to deal with. It’s a great addition to roasted veggies or seafood. You may also use it to make morning cereal or a hot breakfast porridge with milk, cinnamon, and honey.
3. Millet
Millet is a great substitute for buckwheat because it provides many of the same nutritional benefits. It’s high in fiber and contains magnesium, calcium, iron, and vitamin B6. Additionally, it’s gluten-free, so it can be enjoyed by anyone who is sensitive to gluten.
If you’re looking to replace buckwheat with millet, the ratio is about one cup of millet for every three cups of buckwheat. Of course, you can always adjust the ratio according to your needs and preferences. You can use millet in a variety of dishes, such as hot breakfast cereals, savory sides and salads, a cheesy topping for pizzas or baked goods, or just about any way you’d use buckwheat.
4. Freekeh
Freekeh is a whole grain wheat that is harvested when the grains are still young and tender and then dried over an open flame. This process gives Freekeh a smoky, nutty flavor that’s unlike any other grain. It can easily be used in place of buckwheat in recipes, and its texture is similar enough to make a seamless switch.
When using Freekeh as a substitute for buckwheat, you need to cook Freekeh in twice the amount of liquid you’d use to cook buckwheat groats. This is because Freekeh absorbs the liquid it is cooked in quite easily. Freekeh provides a unique flavor to any dish it’s added in.
5. Teff
Teff is a small, ancient cereal grain loaded with vitamins and minerals. It has a mild flavor similar to that of wheat, making it an excellent nutty-tasting replacement for buckwheat. Teff is also gluten-free and packed with essential fatty acids and fiber.
You can use teff to replace buckwheat in a number of dishes like pancakes or crepes, as well as sweet treats such as muffins or cookies. You can also use teff flour to add flavor and texture to baked goods or replace some of the white flour with teff when preparing savory dishes. You can even incorporate teff into your favorite smoothie recipes to give it a delicious, nutty twist!
6. Wild Rice
Wild rice is high in protein and fiber, and it is gluten-free, making it ideal for people who have wheat allergies or intolerances. It also contains more phytochemicals and antioxidants than buckwheat, making it a more nutritional substitute.
You can cook wild rice like regular rice if you’re looking for something to serve alongside your evening meal. This buckwheat substitute also works well in salads, stir-fries, and risotto.
7. Sorghum
Sorghum is a nutrient-dense superfood that can readily replace buckwheat in the diet. It is high in dietary fiber, protein, thiamin, magnesium, phosphorus, and iron, which can help you achieve your daily vitamin and mineral requirements. This grain is also gluten-free, making it an excellent choice for individuals who are sensitive or allergic to standard wheat-based diets.
Sorghum cooks similarly to buckwheat, so you can use it to replace the original ingredient in a wide variety of dishes, including soups, stews, porridge, and salads. To get the most out of this nutritious grain, roast it first in the oven to create a fuller flavor. You can also grind it into flour to make healthy pancakes or muffins for a filling breakfast.
8. Barley
Because of its tiny size, barley is especially great for adding texture to soups, stews, and salads. It also has a low glycemic index, so it won’t spike your blood sugar like other grains.
To use barley as a buckwheat substitute, replace the buckwheat in any recipe with an equal ratio of barley. Cook the barley according to the package instructions — typically in boiling water on the stovetop — then add it to the dish just as you would have added the buckwheat.
You might need to adjust the cooking time slightly depending on how long the buckwheat was meant to cook, but either way, you’ll end up with a delicious grain that adds texture and flavor to your meal!
