Himalayan Tartary Buckwheat Recipes

Tartary buckwheat, also known as Fagopyrum tataricum, is a gluten-free pseudocereal that originates from the mountains of China. With its nutty, earthy flavor and soft texture when cooked, tartary buckwheat makes for a delicious and nutritious addition to many recipes. The Himalayan region boasts a variety of savory tartary buckwheat dishes that are simple to prepare yet bursting with flavor. From breakfast porridge to hearty main dishes, explore the versatility of tartary buckwheat with these authentic Himalayan recipes.

Breakfast and Porridge

Start your day off right with a warm, comforting bowl of tartary buckwheat porridge. The toasted, malty notes pair perfectly with fruits, nuts, spices and more. These Himalayan-inspired breakfast porridges are nourishing, gluten free and easy to whip up.

Simple Tartary Buckwheat Porridge

This basic yet delicious porridge highlights the signature flavor of tartary buckwheat. It makes a quick breakfast when you have minimal ingredients on hand.

Ingredients:

• 1 cup tartary buckwheat groats
• 2 cups water or milk of choice
• Pinch of salt
• Toppings like honey, berries, nuts, etc.

Instructions:

1. Rinse the buckwheat groats under running water to remove any dirt or debris.
2. In a small saucepan, add the groats and water or milk. Bring to a boil over high heat.
3. Reduce heat to low, cover pan and simmer for 10-15 minutes, until groats are tender but still chewy.
4. Remove from heat and stir in a pinch of salt.
5. Transfer porridge to a bowl and add desired toppings.

Apple Cinnamon Tartary Buckwheat Porridge

Warm apples and fragrant cinnamon make this porridge special. It's naturally sweetened for a delicious gluten-free breakfast.

Ingredients:

• 1 cup tartary buckwheat groats
• 2 cups unsweetened almond milk
• 1 apple, peeled and chopped
• 1 tsp cinnamon
• 1 Tbsp honey or maple syrup
• Chopped walnuts for garnish

Instructions:

1. Rinse the buckwheat groats.
2. In a saucepan, combine groats and almond milk. Bring to a boil then reduce heat and simmer for 10-15 minutes.
3. Add chopped apple and cinnamon. Cook 5 minutes more until apple is tender.
4. Remove from heat. Stir in honey or maple syrup.
5. Transfer to a bowl. Top with chopped walnuts.

Main Dish Recipes

Hearty, nourishing and packed with nutrition, these savory tartary buckwheat main dishes are perfect for lunch or dinner. The mild flavor of buckwheat pairs well with herbs, veggies, meat and more.

Warm Tartary Buckwheat Salad

This easy grain salad is dressed in a zesty lemon vinaigrette and filled with crunchy vegetables.

Ingredients:

• 1 cup dry tartary buckwheat groats
• 1 cup chicken or vegetable broth
• 1 cup corn kernels
• 1 cup cherry tomatoes, halved
• 1 cucumber, chopped
• 4 radishes, thinly sliced
• 1 avocado, diced
• Juice of 1 lemon
• 2 Tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Cook the buckwheat groats in broth until tender, about 15 minutes. Drain any excess liquid.
2. In a large bowl, combine the cooked buckwheat, corn, tomatoes, cucumber, radishes and avocado.
3. Whisk together the lemon juice, olive oil and oregano. Season with salt and pepper.
4. Drizzle the dressing over the salad and toss gently to coat. Enjoy!

Tartary Buckwheat-Stuffed Peppers

These stuffed bell peppers are filled with protein-packed quinoa and tartary buckwheat along with sautéed veggies for added nutrition.

Ingredients:

• 1/2 cup tartary buckwheat groats
• 1/2 cup quinoa
• 1 Tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup mushrooms, sliced
• 1 zucchini, diced
• 4 bell peppers, tops cut off and seeded
• 1 14 oz can diced tomatoes
• 1 tsp Italian seasoning
• 1/4 cup crumbled feta cheese

Instructions:

1. Preheat oven to 375°F.
2. Cook buckwheat and quinoa according to package directions.
3. In a skillet over medium heat, sauté onion, garlic, mushrooms and zucchini in olive oil for 5 minutes.
4. In a bowl, mix cooked buckwheat and quinoa with sautéed veggies, diced tomatoes and Italian seasoning.
5. Fill each bell pepper with buckwheat mixture and place in a baking dish.
6. Cover dish and bake for 25 minutes.
7. Remove cover, top stuffed peppers with feta cheese and bake 5 minutes more.

Desserts

While tartary buckwheat has an earthy, nutty flavor, it can be transformed into delicious desserts as well. Try baking with buckwheat flour or groats for gluten-free cakes, cookies and more.

Tartary Buckwheat Oat Cookies

These hearty drop cookies are made with a blend of gluten-free flours and crunchy oats.

Ingredients:

• 1 cup tartary buckwheat flour
• 1 cup oat flour
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1/2 cup softened butter or coconut oil
• 1/2 cup sugar
• 1 egg
• 1 tsp vanilla
• 1 cup rolled oats
• 1/2 cup mix-ins like chocolate chips, raisins, etc.

Instructions:

1. Preheat oven to 325°F and line a baking sheet with parchment.
2. In a bowl, whisk together the flours, baking soda and salt.
3. In a separate bowl, beat butter and sugar until creamy. Beat in egg and vanilla.
4. Add dry ingredients to butter mixture and stir just until combined. Fold in oats and mix-ins.
5. Scoop dough by heaping tablespoons onto the baking sheet, spacing 2 inches apart.
6. Bake for 12-14 minutes until lightly browned. Allow to cool on pan for 5 minutes before transferring to a wire rack.

Baked Tartary Buckwheat Pudding

This creamy baked pudding is sweetened with honey and spiced with cinnamon and nutmeg. It makes a perfect gluten-free dessert.

Ingredients:

• 1/2 cup tartary buckwheat groats
• 2 cups almond milk
• 2 eggs
• 1/4 cup honey
• 1 tsp vanilla
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• Pinch of salt

Instructions:

1. Preheat oven to 350°F. Lightly grease a 8x8 baking dish.
2. In a saucepan, cook the buckwheat groats in milk over medium heat until thickened, about 15 minutes. Remove from heat and let cool slightly.
3. In a bowl, whisk together the eggs, honey, vanilla and spices.
4. Add egg mixture to the cooked buckwheat and stir until combined.
5. Pour into prepared baking dish and bake for 30 minutes, or until set.
6. Allow to cool for 15 minutes before serving. Enjoy!

Conclusion

With its wonderful toasted, nutty flavor and soft, chewy texture, tartary buckwheat is an extremely versatile ingredient. Originating in the Himalayan mountains, it can be used to make delicious breakfast porridges, hearty main dishes, and even sweet desserts. Try out these authentic Himalayan tartary buckwheat recipes for gluten-free meals bursting with wholesome nutrition and authentic flavor. From savory warm salads to comforting baked puddings, buckwheat is sure to become a new favorite in your kitchen.

FAQs

What is tartary buckwheat?

Tartary buckwheat, also known as Fagopyrum tataricum, is a gluten-free pseudocereal that comes from the buckwheat family. It has an earthy, mildly nutty flavor and soft texture when cooked.

Is tartary buckwheat healthy?

Yes, tartary buckwheat is highly nutritious. It provides fiber, protein and essential minerals like manganese, magnesium and copper. It also contains beneficial plant compounds like antioxidants and flavonoids.

How do you cook tartary buckwheat?

Tartary buckwheat grains can be boiled and eaten as porridge, added to soups and stews, or baked into breads and muffins by using buckwheat flour. For the best texture, rinse the grains well before cooking.

What does tartary buckwheat taste like?

Tartary buckwheat has an earthy, nutty flavor that is more robust than regular buckwheat. When cooked, it has a soft, chewy texture similar to barley. The flavor is mild enough to pair well with both sweet and savory ingredients.

Can I substitute regular buckwheat for tartary buckwheat?

In most recipes you can substitute an equal amount of regular buckwheat for tartary buckwheat. However, keep in mind that tartary buckwheat has a stronger flavor so you may want to use less if substituting in baked goods.