Cinnamon Buckwheat Breakfast bowls are easy and filling. Simply prepared with almonds and dates, these bowls are vegan and gluten-free.
Buckwheat is a funny grain. Because technically it's not a grain. It's actually a seed. Similar to quinoa. It's a seed you can eat and cook like a grain. And funny, it's not related to wheat either. It's gluten-free and can be ground into a flour, often used to make noodles.
It makes a healthy and filling whole food breakfast. Gluten-free. High in fibre, antioxidants and a good source of high-quality, plant-based protein. It's a wonder we don't eat it more often.
How to cook buckwheat
Often simplest preparation is best.
I like to soak raw buckwheat groats before cooking. It reduces the cooking time substantially, making it totally doable on busy mornings.
Buckwheat should not be confused with Kasha. You can tell which one you have by colour.
- Kasha is toasted buckwheat groats - they are significantly darker in colour - a dark reddish-brown. It also smells sweet and toasty.
- Whereas raw buckwheat is light in colour - very light yellow and pale yellow. Don't soak kasha before cooking.
Soak buckwheat overnight in clean water, at least 3x water to groats by volume. In the morning, rinse well. The buckwheat groats will feel a little slimy after soaking. That slimy feeling will rinse away. Just run under cool water for a couple of minutes.
Soaked buckwheat cooks quickly. Add about ½ cup of water to a saucepan, add soaked buckwheat and bring to a boil. I like to cover the saucepan for a few minutes to ensure the groats steam and get evenly cooked. But keep checking and stirring so they don't burn. This only takes a few minutes.
Once they are soft, take the lid off and allow any remaining liquid to evaporate off. Once this is done, remove the pan from the heat, put the lid back on and let it sit for a couple of minutes while you get your topping taken care of.
For a sweet breakfast bowl, I like to keep things simple. I add chopped dates, toasted almonds and cinnamon.
Mix in a pinch or two of salt and a bit of butter. I like Earth balance here to keep this plant-based and vegan. Then add the cinnamon, almond and dates. Mix it all together and serve.
You might want to drizzle a little maple syrup on top.
Meal prep tips: Buckwheat Breakfast Bowls
Soak the buckwheat overnight. Rinse and drain in the morning. Cook as noted above, the whole bowl can be made fresh in the morning in 10-15 minutes.
Once cooked the grains will keep for several days in the refrigerator. Just reheat in the microwave or in a small saucepan (add a little water or plant milk to loosen the grains up if heating in a saucepan).
If making ahead, you can stir in all the vegan butter, cinnamon, and dates. But leave the almonds out and add them just before serving to keep them crunchy.
Buckwheat Breakfast Bowl
- 1 cup raw buckwheat groats
- 3 cups water for soaking
- ½ cup water for cooking
- ½ teaspoon ground cinnamon
- 4 whole Medjool dates
- 1 teaspoon butter
- 2 tablespoons toasted sliced almonds
- Place buckwheat groats in a medium bowl and cover with at least 3 cups water. Let soak overnight.
- In the morning, drain and rinse grains under running water for several minutes until grains no longer feel slimy.
- Place rinsed and drained grains in a medium saucepan with ½ cup of water. Bring to a boil, then reduce heat and simmer covered for several minutes. Stirring frequently. Grains should be soft and fully cooked 3-5 minutes. Remove lid and allow any excess water to evaporate. Remove from heat, stir in a pinch of salt. Cover and set aside for a couple of minutes
- Stir in chopped dates, cinnamon, a pat of vegan butter and sliced almonds. Serve with maple syrup on the side.