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Instant Pot Buckwheat Porridge is healthy, affordable comfort food — a gluten-free alternative to oatmeal for a nourishing hot breakfast. This version of buckwheat porridge soaks the buckwheat groats overnight (easy!) to reduce anti-nutrients. There is also a Stove Top version of this recipe if you prefer to make your porridge in a saucepan.
This recipe is Gluten-free, Vegan & Plant-based and VAD.
What is buckwheat?
Buckwheat groats are the seeds of a flowering plant that have been cultivated for millennia. Therefore, buckwheat is sometimes called an “ancient grain”. Groats have distinctive triangular kernels.
Buckwheat is considered a “pseudocereal”. Not actually grains, pseudocereals are seeds from non-grass plants.
Two other pseudocereals are quinoa and amaranth. Pseudocereals have many of the same characteristics: They are gluten-free and often easier to digest than grains, yet they are eaten like grains.
Why and how to soak buckwheat overnight?
We soak buckwheat overnight to make it more nutritious and easier to digest. (Soaking is easy and fast!)
Unsprouted grains (and pseudocereals) contain phytic acid, a mineral absorption blocker. Grains (and pseudocereals) need to be soaked or fermented (with an acidic medium like apple cider vinegar [or whey for those who eat dairy]) before cooking to neutralize the phytic acid.
Grains like buckwheat contain large quantities of phytase, an enzyme that aids this process!
The acid medium and warm soaking water activate the phytase in the buckwheat. After 12 to 24 hours, the grain’s phytic acid is significantly reduced.
I soak my buckwheat overnight. In the morning, I rinse it and proceed with the quick cooking of the porridge.
Is buckwheat healthy?
Buckwheat is high in magnesium, Vitamin B6, fiber, potassium and iron. It is also a good source of zinc. (source)
Buckwheat has no Vitamin A, which is great for the VAD diet.
Buckwheat is lower in lectins (plant compounds that contribute to leaky gut) than oatmeal and gluten-free. It also contains high amounts of the enzyme phytase, which makes buckwheat gentler and more nutritious when it has been soaked.
One serving of Buckwheat Porridge contains a moderate amount of protein (more protein than one egg), which is a great way to start the day. Add some extra protein with crispy nuts on top (or for meat eaters, pasture-raised eggs or sustainable meat on the side).
Is it healthy to eat buckwheat raw?
Cooking buckwheat further neutralizes anti-nutrients — not only phytic acid, but also lectins.
So cooking buckwheat is important. Otherwise, over time, our digestive mechanisms and gut lining are compromised.
What are the benefits of cooking buckwheat in the Instant Pot or pressure cooker?
Cooking buckwheat in a pressure cooker further reduces lectins. If you have one, this cooking tool not only simplifies the cooking process, it also makes buckwheat gentler on the gut lining.
Serving suggestions for Instant Pot Buckwheat Porridge
Enjoy buckwheat with healthy fats. The fats, like coconut milk, coconut oil, raw cream or butter, help our bodies to assimilate the fat soluble vitamins found in buckwheat.
With that said, garnish your buckwheat porridge with creamy milk and fat. For a non-dairy milk, my favorite option is homemade macadamia nut milk. I do not strain mine.
For a lower fat and high fiber option, garnish with Vegan Bean Milk, a favorite milk in our family.
Add fresh berries and your sweetener of choice. I love pure maple syrup, raw honey or coconut sugar.
Is there a way to cook buckwheat porridge on the stove top?
Yes, you can also make Buckwheat Porridge in a saucepan on the stove top. See that version in the recipe below, after the main Instant Pot recipe.
Which buckwheat to buy?
Look for organic raw buckwheat groats (here‘s a good one) or creamy buckwheat hot cereal, which are broken groats (find them here).
Choose whole groats if you like your porridge nubbier with separate pieces of soft-cooked grain. Otherwise, choose the “hot cereal” or broken groats if you like your porridge sticky.
(I have photographed both of these options so you can see the difference: The bowl with raspberries is the sticky hot cereal product. The less full bowl with more milk is the nubbier version. The saucepan buckwheat porridge with cherries is also the nubby whole groat option.)
I love both!
Do not buy pre-toasted buckwheat. Only raw buckwheat will benefit from soaking. We want to reduce buckwheat’s anti-nutrients before cooking it so it is more nutritious. 🙂
Instant Pot Buckwheat Porridge {Soaked for Better Digestion, with Stove Top version too}
Equipment
- Instant Pot or other Pressure cooker (or saucepan for stove top version)
Ingredients
- 4 cups soaking water (This is used for the overnight soaking of the buckwheat, and then discarded in the morning.)
- 4 cups cooking water
- 2 cups buckwheat groats, raw
- 2 tablespoons apple cider vinegar or whey (for dairy option)
- 2 Tablespoons coconut oil , butter or ghee (for dairy option)
- ½ teaspoon sea salt
Instructions
- Overnight Soaking: Place raw buckwheat, soaking water and apple cider vinegar or whey in large glass or ceramic bowl. Cover loosely and leave out at room temperature overnight. In the morning, pour through a fine mesh colander, and rinse well. Proceed with the cooking steps.
- Place rinsed buckwheat in Instant Pot.
- Add cooking water, fat of choice and sea salt. Close lid and steam valve.
- Select "Porridge" button and use "-" button to reduce time to 6 minutes high-pressure cooking time.
- When timer beeps at the end of the cooking cycle, allow the porridge to steam 15 minutes. Press "Cancel" button and carefully do a QPR (quick pressure release), using a hot pad or dish towel to open the steam valve. Open lid. (If you used broken groats, stir your porridge before serving.)
- Serve Instant Pot Buckwheat Porridge with your favorite creamy milk, fresh or dried fruit and your favorite sweetener, such a pure maple syrup, raw honey or coconut sugar.
Stove Top Version
- In a medium saucepan, combine (soaked and rinsed) buckwheat, water, preferred fat and sea salt. Bring to a simmer, then cover and simmer over low heat for 15 to 20 minutes. You'll see steam escaping from the sides of the lid (as with rice while it cooks) while it's still cooking, but the steam will stop when the cooking time has elapsed.
- Turn off the heat, and allow buckwheat to steam 15 minutes. Serve with toppings.
Notes
Nutrition
Kasha and its history
I grew up eating kasha. My great grandparents emigrated from the Ukraine with Jewish foods in their hearts and heritage. My mom occasionally made us warm kasha for breakfast, topped with milk and brown sugar. Kasha is the Ukrainian word for cooked buckwheat, served as warm cereal with milk.
Regarding the word “kasha”, Wikipedia says, “This English-language usage probably originated with Jewish immigrants, as did the form קאַשי kashi (technically plural, literally translated as ‘porridges’).” (source)
At least 1,000 years old, Russia and the Ukraine consume more buckwheat than the rest of the world, averaging about 30 pounds per capita.
Russian tradition serves kasha with butter, so perhaps they knew the ancestral wisdom of eating grains with fat. Their saying was, “You won’t ruin porridge with butter.” This idiom was also a metaphor for being generous with warmth and kindness: You can’t offer too much goodwill.
Eat your Instant Pot Buckwheat Porridge with a warm heart and mind, knowing its history and being nourished by its nutrients.
Love Instant Pot breakfast foods?
Here are a few others I think you’ll enjoy:
- Apple-Delicata Squash Porridge (Paleo, Gluten-free, AIP, GAPS)
- Instant Pot Bread Pudding (Paleo, Gluten-free)
- Oat Milk Yogurt (Gluten-free, Vegan)
- Instant Pot Rice Pudding (Paleo, Gluten-free, Vegan, VAD)
Mary P says
Thank you so much for this recipe. My ancestors were largely Eastern European and ate buckwheat and there are so few recipes for it or such clear directions on what it is, what to buy and how to prepare it. I also appreciate that you gave directions for both stove top and instant pot. Thanks again!
Megan says
Thank you Mary for your comment! It brings me joy to reach someone else with something so special that we share, foods that bring us together with fond memories and our ethnic heritages. I’m so happy you found the post and recipe informative and helpful! 🙂
Tessa Simpson says
Buckwheat is SO under appreciated! This looks so cozy and inviting, I must try it!
Raia Todd says
Mmmm… that looks delicious! I haven’t had buckwheat in ages.
STACEY CRAWFORD says
I haven’t tried buckwheat porridge before, but I love the nutty flavor of buckwheat & IP directions are a plus!!
K says
Just made my first batch and this porridge is delicious! Made it in the IP with whole soaked groats, and the texture and cook time were just right. It’s nice to have a new breakfast idea.
Megan says
I’m so glad! Thanks for sharing Kylee!! 🙂
Joni Gomes says
So much great info here thank you! Will buy buckwheat ASAP and make your recipe!
ChihYu says
Buckwheat is so delicious and makes this comforting, hearty porridge even more satisfying!
Erin says
Oooh, love all the info here! How does cooking it in a pressure cooker versus other methods further reduce the lectins? So interesting!
Megan says
Hi Erin, great question and thank you! Boiling can inactivate some lectins, but not as well as pressure cooking or fermentation. There are a few studies that have demonstrated that the steam under high pressure (of a pressure cooker) significantly reduces antinutrients, specifically lectins, in grains, pseudograins and legumes. (Here is one of them: https://onlinelibrary.wiley.com/doi/abs/10.1002/%28SICI%291097-0010%28199605%2971%3A1%3C50%3A%3AAID-JSFA545%3E3.0.CO%3B2-J)
jenn says
This looks so satisfying, hearty yet healthy . . . and I love that it’s done in the instant pot!
Carol Little R.H. @ studiobotanica says
Excited to try this in my Instant Pot as soon as I can get some buckwheat!
Looks delicious and cozy comforting!
Linda says
I’ve never tried buckwheat porridge for breakfast but this sounds so comforting and filling. Love that it is so easy to make and have health benefits, too.
Zuzana says
I so love porridge, but with Buckwheat? Never even though of it.
Michelle says
Hi! I got the burn signal. Do you have any tips to avoids it?
Megan says
Hi Michelle, I have never seen that signal. My guess is more water is needed and/or less time/heat.
MF says
Is the draining step necessary? It would be nice to be able to use the IP timer function. Gluten free grains maybe don’t require draining and rinsing?
Megan says
Hi MF, thanks for the question. Gluten-free grains do still benefit from rinsing, because otherwise you’ll taste the apple cider vinegar, which is quite strong. The whey option would work without rinsing, but you’ll still have some yogurt tang from it. If you don’t mind your buckwheat having a yogurt tang, and you use whey, you could skip the rinsing stage. 🙂
Lucy Sunshine says
I can not wait to try this today. I think we will have Groats for dinner ;). I have never used any of the buttons on the IP other than High and Low Pressure (and time settings of course) I have an IP setting question. You wrote: “Select the “Porridge” button and use “-” button to reduce time to 6 minutes high-pressure cooking time.”
When I select “Porridge” my IP defaults to HP and 5 minutes .I would like to clarify that in this case, I need to increase the time to 6 minutes using the “+” button, is that correct?
I know it seems obvious, but all these functions and buttons are intimidating ;).
Thank you for this thoughtful article and recipe!
Megan says
Hi Lucy, yes, that’s right! I’m sorry. I need to get a new Instant Pot, because my settings are not the same as the newer models. I wish IP had kept their buttons and settings consistent. Tomorrow’s Monday when I’ll be back at it, so I’ll update the post accordingly. But yes, the + button if that’s what gets you to 6 minutes! 🙂 Enjoy your groats dinner! 🙂
Marcia says
I made this half-half with steel cut oats and added a tiny bit more cooking water. It was amazing! Thank you for the inspiration! 🙂
Megan says
Great to hear Marcia, thanks for sharing your variation, sounds delicious!! And the phytase in buckwheat helps to better break down the phytic acid in oats (because oats don’t have phytase). Win win. 😉
Ella says
I’m so happy I found your website. I am a new IP user and needed to find a IP recipe for buckwheat groats. It is so much easier to use IP rather than the cook top. I’ve always soaked the groats overnight and cooked on the stove, I can’t wait to try cooking groats in the ip tomorrow. I can’t thank you enough for the ip instructions . Looking forward to more of your healthy ip recipes.
Thank you ?
Ella
Megan says
Thanks, Ella, great! I hope you got to make them and loved them. I agree, the IP is such a nice gadget for easier cooking! 🙂 So happy you found EB too! 🙂
Hélène says
If we use toasted buckwheat in oats to help in soaking (extra phytase), it won’t do any good? Why is the toasted grain not able to release the phytase?
Megan says
Hi Helene, we need the buckwheat to be raw, so it is still “alive” but dormant. This allows it to convert enzymatically when soaked. Toasted grain is dead; it can not convert or do anything enzymatically anymore. I hope that helps to clarify.
Hélène says
When grain is rolled/flaked, isn’t it parcooked also so this grain would be unable to release phytase also?
Megan says
Hi Helene, great question. Grains like oats that have been rolled are very minimally steam heated to stabilize them from going rancid. From what I’ve read, this processing does not transform the oats, so they are basically untreated and the degree to which they have been cooked is not at all.
Meredith says
Can the extra servings be reheated? How do you suggest to do that, or only make the appropriate amount that will be consumed that day?
Megan says
Hi Meredith, great question. While a lot of people use a microwave to reheat porridge, we don’t have or use one, so we do reheat in other ways. And while you can make just the appropriate amount for one day, it is easier to make more and reheat leftovers. What I do is scoop the amount I want into a small saucepan, break it up into smaller chunks and add enough water so reheat the porridge without the water evaporating too fast or making the porridge too thinned. So for one big serving, about 1/3 cup of water. You can play around with that to get it how you like it. Then I turn on the stove on medium heat, and when the water comes to a simmer, I cover it and reduce the heat to low. You can stir it a bit, too, if you want. After the lid is very hot, I turn off the heat and just let it sit for 5-10 minutes. Then I give it a stir. I hope that helps and works perfectly for you.
Alex says
Hello Megan,
What a lovely recipe! We just had it for dinner and loved it! It was warming and nourishing. We had the creamy version on the stovetop.
Thank you!
Alex
Megan says
Great to hear, Alex. Thanks for sharing your results. I love this recipe and how buckwheat tastes, too. It’s so different than other grains, and like you said, so warming and nourishing. Sounds lovely to have it for dinner. You’re welcome! 🙂
KH says
Hi there, are you supposed to cook on porridge setting for 6 minutes and then switch to the steam setting for 15? My IP has both settings. Or do I do porridge setting and then just let it sit for 15 min afterwards
Megan says
Hi there, the latter: the porridge setting and then let it sit for 15 minutes. 🙂
Lindsey Trici says
How long does the porridge stay good in the fridge?
Megan says
Hi Lindsey, at least 3 to 4 days.
Andrea says
I have a bread recipe using soaked buckwheat, and want to know if there’s a quick way to use the InstaPot to quick soak the oats instead of overnight ?
Megan says
I don’t know about quick soaking oats in the IP, no, Andrea, sorry.
Sylvia says
I’m Polish and I remember having kasza (that’s how we call kasha) for quick Friday dinners. My mom served it with either lard or butter and a glass of kefir. And it was always the roasted one. I loved it!
Now I only buy raw buckweat and it’s one of our family’s favorite breakfast meal.
Megan says
I love hearing this food memory. It is riches and kind of makes my day lol. I just love old world food traditions passed on, and the family warmth that happens in those moments and looking back on them. Simple foods are so pleasurable and nourishing. Thank you for sharing, Sylvia! Beautiful that you and your family are still eating and loving buckwheat today.
Laurie Ebel says
How would I modify the recipe if my buckwheat is bought already sprouted? I still want to include the whey for easier digestion.
Megan says
Hi Laurie, if you still want to use whey, then keep the recipe exactly the same. Otherwise, you’d skip to Step 3.
Thomas Ophardt says
Frankly, I do not like the nutty taste of roasted buckwheat (kasha), however, I REALLY like the cooked raw groats. This Instant Pot recipe works perfectly for me- I use the Pot-in-Pot method so that I do not get burned kernels, nor stuck dried kernels on the pot. I prefer buckwheat porridge to oatmeal (YUK) for breakfast but I’ve also added buckwheat to stews and soups, which adds a barley like texture and thickening agent.
Megan says
Hi Thomas, thank you for sharing. So glad the recipe works well for you. I agree that buckwheat also works great in stews and soups. Cheers.
Ana says
Thank you for the recipe! I have been wondering if the soaking water needs to be discarded, because nutrients also exit into the water. I think phytic acid gets neutralized by phytase, meaning, it won’t have a negative effect. I am really not positive on this theory though.
Megan says
Hi Ana, it is true that soaking neutralizes phytase, but the soaking water can still have undesirable compounds in it and inevitably does. While there haven’t been tests on the soaking water of buckwheat, we can, for example, extrapolate from the soaking of rice, that puts arsenic into the soaking water, that it’s likely undesirables are present and rinsing is advisable. That being said, it would be great in the future if more testing could be done on the effects of soaking because a lot of the information is parroted, and we need more scientific studies verifying what’s actually true.