Buckwheat Millet

When in need of the goodness of antioxidants and fibre, buckwheat millet from the millet family should be your go-to.

The ever-growing and endless demand for food has encouraged the consumption of climate-resistant, economical and nutritionally sufficient minor millets. That said, equally rich in minerals and nutrient bioavailability are these pseudo cereals.

The term pseudo cereals is the name given to amaranth (Amaranthus sp.) and buckwheat millet (Fagopyrum esculentum) as their seeds are often times mistaken as conventional cereals. These grains are different from millets in their morphology but maintain similar characteristics with respect to their high nutritional profile and ability to provide food security.

Buckwheat millet is mainly produced in high-altitude terrains like the Himalayan region. Due to its superior climate resistance, the millet is suited for cultivation in marginal lands. Furthermore, it even yields harvests in a shorter time, supporting the livelihood of the hilly population.

The scientific name for buckwheat is Fagopyrum esculentum Moench (Buckwheat). It is one of the most popular pseudo-millets in India and is locally referred to as “Kuttu”. Native to Central Asia, it is also produced in China and other Eastern countries. Buckwheat millet’s popularity has grown prominently in recent years, owing to its gluten-free nature and high fibre content.

Nutritional composition of buckwheat per 100g (USDA)

Health Benefits of Buckwheat Millet

Lowers cholesterol and risk of Heart disease

Buckwheat is a high-energy pseudo millet known for its rich resistant starch content that results in a low glycemic response by the body. It has an efficient nutrient profile that aids in managing blood sugar and preventing the risk of heart disease. Being a rich source of soluble fibre, buckwheat is diabetes-friendly and supports weight loss. It contains a bioflavonoid called rutin, which is known to control hypertension and lower blood pressure. Overall, Kuttu is beneficial for maintaining cardiovascular health.

High source of Protein

Among many cereals and millets, Buckwheat is the richest source of protein content. Per 100 grams, the grain has a whopping 13.3 grams of protein. The amino acid profile of the buckwheat millet is notable for its high lysine, which is deficient in most cereals out there. Interestingly, these amino acids are known to have cholesterol-lowering properties in the blood serum that further contribute to better heart health.

Rich in Essential Fats

Compared to wheat and rice, buckwheat millet holds a much lower fat content. That said, they are loaded with polyunsaturated essential fatty acids, such as linoleic acid. These acids are considered healthy fats because they can lower serum cholesterol levels. Furthermore, they are also rich sources of antioxidants like the polyphenol compounds. These chemical compounds help reduce inflammation and fight free radicals in the body.

Supports Healthy Metabolism

Fagopyrum esculentum (buckwheat) contains significant amounts of essential minerals like potassium, magnesium and phosphorous. Moreover, this pseudo-cereal is also known for its high bioavailability of copper, zinc and iron, allowing all these nutrients to be easily absorbed by the body.

Apart from this, in comparison to regularly consumed cereals, buckwheat millet is also a rich source of B vitamin complex as well as vitamin K, Vitamin C and vitamin E. Studies have shown that the bioavailability of the above-listed micronutrients improve when the buckwheat seeds are germinated or fermented.

Powerhouse of Antioxidants

Buckwheat also contains a panel of antioxidants which includes flavonoids. These play a crucial role in lowering blood pressure and maintaining a good lipid profile. They do this by increasing high-density lipoproteins and lowering low-density lipoproteins. Thus improving overall cardiovascular well-being. Flavonoids also possess anti-inflammatory properties and help in protecting against childhood asthma.

Helps with Weight Management

Magnesium in buckwheat millet can control high blood pressure by relaxing blood vessels. Additionally, a rich combination of both macro and micronutrients in this pseudo-cereal provides a feeling of fullness or satiety, which helps prevent overeating and manage weight.

How to Cook Buckwheat Millet

If you are new to cooking with millet, it is always best to go with the easy route. You will require a cup of buckwheat millet and two cups of water.
Here’s how to do so:

Give the buckwheat groat a good rinse to remove any dirt. Drain any leftover water.
Transfer the buckwheat to a pot with the water on medium flame and bring them to a boil.
Once it does, bring the flame to a low and let it simmer for another 15 minutes.
After the buckwheat is done cooking, remove the pot from the stove and let it rest for 5-10 minutes, based on your preference.

That’s it! Just fluff the pseudo-cereal a bit with a fork before you serve.

Popular Buckwheat Millet Recipes You Can Try

Some popular buckwheat millet recipes include:

Buckwheat Millet Dhokla

This could be the new spin you need to your staple instant dhokla! Simply replace the gram flour with the buckwheat flour. Add curd, chilli and ginger paste with a pinch of pepper powder and salt. Follow up with a little water and mix the ingredients to form a smooth paste. Leave the batter to rest for about 10 minutes. Transfer the batter to a greased container and give it a good steam. Serve fresh with a tadka of mustard seeds and curry leaves and enjoy!

Buckwheat Millet Upma

You can never go wrong with the good old upma. This age-old dish is a crowd favourite for a reason. For this recipe, you may need to soak the buckwheat groat for 2 hours in water before cooking for a fluffier upma. Thereafter just follow the normal steps of adding the millet and water to a tadka of ghee, cumin seeds, ginger, chillies and curry leaves. You can cook this for a minimum of 10-15 minutes after adding salt to taste. Serve hot. What’s more? You can also add your choice of vegetables and make it more filling!

Buckwheat Millet Dosa

Since buckwheat is often consumed during the fasting period of the Navratri. Here’s a recipe you can try during the festival. Simply combine buckwheat flour with water until you get a smooth consistency. Add in a pinch of rock salt, and pepper. Now, add this batter to a heated pan on low to medium flame and cook the healthy dosas till crisp! If you want to try more versions of millet dosas then you can also explore Aashirvaad Nature’s Superfoods – Ragi Flour. You can use this flour to make Ragi dosas as per the recipe mentioned above.