Buckwheat is making a well-deserved comeback in the modern kitchen, and for good reason! Although many people mistake it for a cereal grain, buckwheat is actually a pseudocereal belonging to the knotweed family. This means it is naturally 100% gluten-free, making it a fantastic ingredient for anyone dealing with gluten intolerance or celiac disease.
The History of a "Poor Soil" Crop
Cultivating buckwheat is quite labor-intensive, and crop yields can be highly unpredictable. This unpredictability is the main reason why it has sadly become rare among Dutch farmers nowadays. However, buckwheat is famous for its resilience; where other crops refuse to grow, buckwheat thrives on poor, sandy soils.
Today, Poland is the world's leading supplier of this powerful pseudocereal. It’s no surprise, then, that this recipe traces its roots back to Polish culinary traditions. Fortunately, we are seeing a positive shift closer to home too: small-scale initiatives in regions like Texel and Drenthe have recently launched to bring this heritage crop back into local cultivation.
Why Buckwheat is Great for Your Health
Beyond being incredibly tasty and versatile, buckwheat is packed with health benefits. It is rich in dietary fiber, plant-based proteins, and essential minerals. According to modern nutritional insights, these properties play an active role in keeping both blood sugar levels and cholesterol in check. It is truly a smart, nutrient-dense addition to your weekly meal rotation!
Recipe: Salad with Kasha and Roasted Mushrooms
In this recipe, we combine buckwheat groats (traditionally known as kasha) with bowtie pasta, crisp radishes, and rich, oven-roasted mixed mushrooms.
Ingredients
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1½ cups dried bowtie pasta (farfalle) (tip: use gluten-free pasta to keep the dish 100% gluten-free)
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½ cup dried buckwheat groats (kasha)
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500 grams mixed mushrooms (cleaned, stems removed, and quartered)
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4 small radishes, thinly sliced (approx. ½ cup)
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½ medium red onion, thinly sliced
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1 bag (150 grams) young arugula (rocket) leaves
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1½ teaspoons salt (plus extra for the cooking water and seasoning)
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½ cup extra virgin olive oil (plus extra as needed)
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1 tablespoon Dijon mustard
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¼ cup white vinegar
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1 teaspoon sugar
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¼ teaspoon coarsely ground black pepper
Instructions
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Cook the Base: Preheat your oven to 220°C (425°F). Fill a large pot halfway with generously salted water and bring to a boil over high heat. Add the bowtie pasta and buckwheat groats together and cook for 11 to 12 minutes until tender. Drain the pasta and kasha thoroughly, transfer them to a large salad bowl, and immediately toss with a small splash of olive oil to prevent sticking.
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Roast the Mushrooms: Spread the quartered mushrooms onto a baking sheet. Drizzle with ¼ cup of extra virgin olive oil and one teaspoon of salt, tossing well to coat. Roast in the preheated oven for about 15 minutes until they are beautifully browned.
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Whisk the Dressing: In a separate salad bowl, whisk together the remaining ¼ cup of olive oil, Dijon mustard, white vinegar, sugar, black pepper, and the remaining ½ teaspoon of salt until smooth and emulsified.
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Toss and Serve: Add the warm roasted mushrooms, sliced red onion, radishes, and the reserved pasta and buckwheat mixture to the dressing. Toss thoroughly so the flavors absorb. Just before serving, gently fold in the arugula leaves. Finish with a final, generous drizzle of extra virgin olive oil for a beautiful sheen and rich flavor. Enjoy!
