Buckwheat granola – crispy, crunchy and delicious at the same time!
Buckwheat Granola – A grain free and gluten free option!
This buckwheat granola is a recipe I’ve made for many years but recently I’ve simplified it to make it easier and faff free.
This buckwheat granola is incredibly crispy and crunchy at the same time and has a very different texture compared to other granolas – the closest thing I can compared it to is coco puffs!
I got the inspiration for this recipe from a sprouted raw food granola from the supermarket. But as the granola cost about much as my daily food costs for about three days, I decided to make it myself at home for the fraction of the price as I couldn’t justify spending that kind of money on granola!
Back then I used to sprout the buckwheat first and then baked it in the oven on a really low temperature to get something similar to a raw granola and it used to take quite some time.
These days though, I’m a lot lazier and I skip the whole process of sprouting and slow roasting as it’s a little bit too time consuming and even if it may loose a little bit of it’s nutritional value it’s still nutritious and it tastes just as good!
What is buckwheat?
The star in this granola is this triangle shaped grain looking thing called buckwheat. And despite its name, buckwheat is not related to wheat, and it’s not even a grain! It’s actually a seed and is related to sorrel and rhubarb.
But as its composition of protein, fat and carbohydrates is similar to grains, it’s considered being a pseudograin.
It’s naturally gluten free, making this buckwheat granola perfect for celiacs! Also, it’s completely nut free so it’s also great for those who cannot eat nuts!
Buckwheat groats can contain a compound called fagopyrins (which can irritate your skin) and you might have to rinse your buckwheat groats in hot water before using them to remove this compound! The package will usually tell if you need to do this, however, in doubt, it won’t hurt to give the buckwheat a hot rinse before using it!
Buckwheat Granola – Nutrition Facts
Nutritionally speaking, buckwheat is very nutritious and this granola, with buckwheat and seeds, boasts some nutritional benefits such as
- Reduced cholesterol levels: Eating buckwheat can reduce cholesterol levels (the “bad” LDL cholesterol) and protect against cardiovascular disease.
- Antioxidant activity: Buckwheat contains antioxidants such as rutin, quecertin and other bioactive compounds which can minimise inflammation, help to fight against disease and protect your cells against damage.
- Magnesium: A mineral involved in more than 300 reactions in the body! A diet high in magnesium have shown to protect against hypertension and magnesium also assist in the regulation of insulin and glucose metabolism!
- Zinc: Important for a healthy central nervous, wound healing and for a healthy reproductive system!
This buckwheat granola is great to serve with greek yogurt, or a plant based yogurt to keep it vegan. It’s also good to add to this folate rich green smoothie and serve it as a smoothie bowl!
Buckwheat Granola - A gluten, grain and nut free version! Perfect to sprinkle over yogurt or a smoothie bowl.
- 260 g / 1.5 cups buckwheat groats
- 80 ml / 1/3 cup maple syrup
- 1.5 tbsp oil (rapeseed oil or coconut oil)
- 1 tbsp cinnamon
- 90 g / 3/4 cups pumpkin
- 120 g / 3/4 cups sunflower seeds
- 50 / 1/3 cups linseeds
Preheat the oven to 150°C / 300°F
Rinse the buckwheat in hot water (or according to the instructions on the package) and drain in a sieve. Give it a shake to remove excess water.
Combine the rinsed buckwheat with the rest of the ingredients and mix until combined.
Divide the mixture into to even sized mixtures and spread on two lined baking trays.
Bake in the oven for 50-60 minutes. Stir the granola from time to time.
Remove from the oven and leave to cool. Once cooled, transfer the granola to airtight container and keep in room temperature.
- Use raw buckwheat groats - there are roasted varieties in the shops but this recipe calls for raw buckwheat groats
- As for rinsing, some brands may pre rinse their buckwheat. Read the labels carefully and in doubt, give the buckwheat a rinse in hot water.
- This recipe is gluten free, but check the package to ensure that the buckwheat is completely gluten free
- When this granola is done, it's not going to be bone dry. Instead may still be slightly "wet". However, once cooled down it will "dry out"