About the Recipe
500 g hulled buckwheat kernels (It is important to use HULLED NON ROASTED BUCKWHEAT. You will not get the same results with flour, unhulled, or roasted buckwheat.)
200 ml water
¼ tsp salt
2 tsp poppy and sesame seeds (optional)
This 1-Ingredient Gluten-Free Buckwheat Bread recipe is an absolute game-changer! It’s incredibly delicious, and the taste of fermentation is distinct and delightful. This dense, gluten-free bread is not just tasty but also super nourishing. I highly recommend throwing a couple of slices in the toaster/oven to create the ultimate avocado toast or as a side dish for dipping into soup!
Why You’ll Love This 1-Ingredient
Buckwheat Bread Recipe
Delicious and Dense: It’s absolutely delicious, with a dense, satisfying texture, and gets even better when toasted! Fermentation not only enhances the flavor but also increases its nutritional value, making it a dream come true for health-conscious bakers. Fermentation can improve the bioavailability of nutrients in foods. Specifically, the fermentation process can reduce levels of phytic acid, which is known to bind minerals and reduce their absorption. By breaking down phytic acid, fermentation can make minerals like iron, zinc, and magnesium more available for absorption by the body.
So Easy: Although the fermentation process takes a bit of time, this recipe is very hands-off and only requires about 10 minutes of actual work. If you use the right kind of buckwheat, a high-speed blender, and follow the instructions, this simple, yeast-free bread recipe is practically foolproof.
Simple Ingredients: Requires just one primary ingredient (hulled raw buckwheat kernels/groats), with some salt, water, and whatever nuts or seeds you’d like to top yours with. I love using sesame and poppy seeds for some crunch and visual appeal.
Cost-effective: Good quality, nourishing, gluten-free bread can be quite expensive where we live, often costing around $15, whereas this Gluten-Free Buckwheat Bread comes in at under $3.50, even when using organic hulled buckwheat.
Nutrient-rich: Buckwheat is known to be nutrient-rich, containing protein, fiber, and various vitamins and minerals. It’s a good choice for a nutritious bread ingredient and a perfect bread substitute for those on a gluten-free diet.
Gluten-Free: Despite its name, buckwheat is naturally gluten-free, making it suitable for those with gluten intolerance or celiac disease.
Meal-Prep: Easy to prep in advance. I usually keep half fresh, wrapped in a clean kitchen cloth, to consume in the next couple of days and slice and freeze the rest. Toast when ready to eat, and it’s as good as fresh! This way, you can toast a slice whenever you crave some delicious bread.
What Are Buckwheat Groats?
Buckwheat groats are the hulled seeds of the buckwheat plant. Despite their name containing the word “wheat,” buckwheat is actually gluten-free and makes for a fantastic bread ingredient. These groats are a staple in many Eastern European and Asian cuisines, known for their nutty flavor and versatile use. This Healthy Buckwheat Bread Recipe is a testament to that.
Buckwheat groats are highly nutritious, offering a rich source of protein, fiber, and essential minerals like magnesium, zinc, and iron. They’re also packed with antioxidants, particularly rutin, which supports blood vessel health.Their low glycemic index makes them a great choice for those managing blood sugar levels. Plus, their high fiber content aids in digestion.
Like amaranth or quinoa, these whole grain groats can be cooked like rice or oats, making them a fantastic ingredient for a variety of dishes. From traditional porridge and pilafs to modern salads and even as a rice substitute, buckwheat groats are incredibly adaptable. They’re also used in making buckwheat flour, a popular alternative for gluten-free baking.
Buckwheat is found in many forms and goes by different names across the world, from hulled, unhulled, roasted, green, brown, kasha, flour… Please note that for this recipe, only hulled, non-roasted buckwheat will work. Roasted or unhulled buckwheat will NOT work, and result in a mushy texture that you won’t be able to cook.
Is this recipe gluten-free? Yes, completely gluten-free.
Can I use a substitute for buckwheat? This recipe only works with HULLED NON-ROASTED buckwheat groats.
Can I use buckwheat flour? Unfortunately, it won’t work.
How long does this bread last? Stays fresh for up to 3 days in a sealed container, or wrapped in a kitchen cloth.
Can I freeze this bread? Yes, slice and freeze for up to a month.
Is this bread vegan? Yes, it’s 100% plant-based and dairy-free.
Can I use other ingredients in this bread? While the base recipe only requires one ingredient and cannot be swapped, you can certainly add other ingredients to customize the bread to your liking. Consider adding seeds, nuts, dried fruits such as dates, or spices for additional flavor and texture. I love a mix of black olives (pitted!), rosemary, and walnuts! Just remember to add these extras after the fermentation process and before baking. Feel free to experiment with these additional ingredients to achieve your desired balance of flavor and texture.
Can I skip the salt? You can, it will still work, but I find it provides a much-needed touch.
Does the dough rise after fermentation? Barely – it’s quite different from yeast fermentation. Don’t worry if it looks like your dough hasn’t risen much – it will still work.
How long should I ferment the bread? This depends on your location and current temperature. For colder climates, ferment for up to 24 hours. For warm/summer climates, I’d recommend starting with 12 hours. We have tested this recipe in both summer and winter in Sydney Australia, which remains a pretty temperate climate. Depending on where you are in the world there might be a little bit of experimenting to figure out the perfect timing, but I promise it’s well worth it! Some people from our IG community in more exotic locations with hotter and more humid climates have reported good results with as little as 6 hours of fermentation. If it’s very hot, you might want to soak the buckwheat in the fridge for 6 hours only.
I’ve left my buckwheat to soak for more than 7 hours. What should I do? If that’s the case, I would recommend rinsing the buckwheat as it might develop a bit of a smell otherwise. It’s still fine to consume. We recommend not to rinse in our recipe, as when we tested it, we got a slightly nicer texture once baked, but it still worked when rinsed.
Should I soak the buckwheat in the fridge or on the counter? They are fine to leave on the counter. However, if it’s too hot or humid where you are, you can place them in the fridge. Leave out of the fridge for the fermentation part.
I want to slice my bread straight away from the oven! Do I have to let it cool down? I don’t blame you; I’ve done it a few times! If you slice it before it cools down it will just have a more mushy texture, but still taste delicious.
There is a smell to my bread. Is that normal? Yes, fermentation does have a specific smell, which will be reduced when baking. Alternatively, the buckwheat might have been soaked too long.
Rinse the 500 g of hulled buckwheat kernels under cold water until the water runs clear. This ensures that any dust or impurities are removed.
Transfer the rinsed buckwheat to a large bowl. Cover the kernels with cold water, ensuring they are fully submerged. Cover the bowl with a clean cloth and let it sit for 6 to 7 hours.
Once soaked, drain (do not rinse) and transfer to a blender with 200ml water and salt. Blend, starting at low speed and slowly increasing, until you get a very smooth texture, without any pieces left.
Pour the blended buckwheat mixture back into the bowl. Cover it again and let it sit at room temperature for 12 to 24 hours (please see notes to determine how long you should ferment it).
When you're ready to bake, preheat your oven to 350 °F. While the oven is heating, prepare a loaf pan by lining it with baking paper.
Pour the fermented buckwheat dough into the prepared loaf pan. If you'd like, sprinkle the top with 2 tsp of poppy and sesame seeds.
Bake the bread in the preheated oven for 90 minutes. The bread should be golden brown and firm to the touch.
Allow the bread to cool down before slicing. This makes it easier to cut and improves the texture. Now, enjoy your homemade, healthy buckwheat bread!