Basic Raw Buckwheat Porridge

by Amy Renee
Basic Raw Buckwheat Porridge

What a delicious alternative to the average bowl of porridge. You can make this basic recipe early in the week and prepare it a different way every morning. It’s so simple, so healthy, and so delicious.

Have you tried raw buckwheat porridge yet? No!?!? Well what the heck are you waiting for??? It’s so easy to prepare and it’s soooooooo delicious. You can make a big batch and mix up a different version every morning of the week and have a delicious, nutritious breakfast ready in all of about five minutes. So easy. So healthy. So yummy. WIN WIN WIN! And for those of you who have gluten sensitivities this is a great breakfast choice since buckwheat, although confusing due to its name, is a gluten-free grain.


Buckwheat is a great source of manganese, copper, magnesium, fiber, phosphorus, and phytonutrients such as flavonoids (rutin and quercitin) and lignans which have been shown to significantly reduce the risk for cardiovascular disease. Buckwheat is also a good source of protein and contains all eight essential amino acids! Woo hoo!

Okay, so when you go to the store to purchase your buckwheat make sure you get raw buckwheat groats and not kasha or toasted buckwheat groats. Kasha is toasted buckwheat groats. Although you can eat that once in a while and it’s still a great, healthy food, here we are looking for raw buckwheat groats. You can always toast the groats if you want to have the kasha variety, so you’re better off buying the raw version anyway because you have more options with it. You can grind them to make buckwheat flour, toast them to make kasha, rinse and cook them to make a cooked buckwheat porridge, or make a raw porridge like we are doing here. The options are endless! Yay!

This is super simple to make, but you do need to make it the night before, or soak I should say since you’re not really “making” anything. Simply measure out your groats and put them in a bowl. Make sure your bowl is big enough to allow for expansion – the groats will double in size over night. Fill the bowl with about 3 to 4 times as much filtered water as you have groats, cover (I usually just place a small plate over the top of the bowl) and place in the fridge over night. That’s it!

The next morning you will pour the groats into a colander and rinse them very well with fresh water. The soaking and the rinsing helps to eliminate a lot of the phytates which block absorption of many nutrients. Great!

After you rinse the groats really well and let them drain pour them into the food processor along with the remaining ingredients and process until smooth. I like to keep a little bit of texture in mine, but if you want your porridge super smooth go ahead and process, process, process! You will probably want to process it until it’s super smooth if you plan to use this basic raw buckwheat porridge recipe for a dessert pudding or something like that (recipes to follow in later blog posts). Yum!


Prep Time: 24 hours     Total Time: 24 hours     Makes: 3 servings

  • 1 heaping cup (200 grams) raw buckwheat groats
  • 3 to 4 cups filtered water
  • ¾ cup unsweetened almond milk (I like vanilla but plain is fine too)
  • ½ teaspoon ground cinnamon (optional)
  • 1 teaspoon pure vanilla extract (optional)
  1. Measure out the groats and place them in a bowl. Pour the water over the groats and cover the bowl. If you have a glass bowl with a lid that is large enough to fit all of the groats and the water, perfect. Otherwise, I just place a small plate on top of the bowl. Place the bowl in the refrigerator and let it sit overnight or at least a couple of hours.
  2. In the morning (or after a couple of hours) rinse the groats really well with fresh water and drain.
  3. Place the groats in a food processor with the remaining ingredients and process until the desired smoothness has been reached. I like my porridge to have a little bit of texture, but if I am using this recipe for a dessert pudding I process it until it is very smooth.
I used 200 grams of Eden Organic hulled whole grain buckwheat groats and ¾ cup Silk vanilla unsweetened almond milk for calculating the nutritional values in this recipe.
Nutrition Information
Serving size: 182 gram bowl Calories: 212 Fat: 2.6 Saturated fat: 0 Trans fat: 0 Carbohydrates: 43.1 Sugar: 0.3 Sodium: 40 Fiber: 6.9 Protein: 8.3 Cholesterol: 0

There you have it! You could just eat it like this and it’s delicious. But I’m going to be giving you lots, LOTS of recipes to use this basic recipe with so get ready for some SUPER YUMMY BUCKWHEAT!!!

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