buckwheat

Buckwheat or buckwheat is a source of quality vegetable protein Because they contain the amino acid lysine, they are largely assimilated, which means more than 9 real grams of protein per 100 g. In addition, they are gluten-free, which makes them suitable for coeliacs. Its carbohydrate content is high, 67%, mostly starch and the rest soluble and insoluble fiber. The first slows down the absorption of fats and glucose, which is interesting in diabetes and to regulate cholesterol, while the second favors intestinal transit.

It is rich in vitamins, especially group B and minerals, among which magnesium, iron and potassium stand out, and in trace elements. It also contains flavonoids, such as rutin, which helps regulate hypertension.

Although there is evidence of the existence of buckwheat in Europe since the Neolithic period, its domestication as food occurred in the Chinese province of Yunnan, in the south of the country, where remains dated to around 2,600 BC are preserved. Here we call it buckwheat, from Arabic al fur fur, or buckwheat, probably because it was brought by the crusaders. But although it is called wheat, this precious plant is not a cereal.

actually the Fagopyrum esculentum It is a herbaceous plant that belongs to the polygonaceae family, like sorrel, rhubarb or bistorta.
In Asia it has always been appreciated for its nutritional value and in fact it is more expensive than cereals. Today it is its nutritional properties and its health benefits that are making it topical again.

How to prepare it

Its basic preparation is easy and fast, although some recommend a pre-soaking. It will be enough to boil it in water, vegetable milk, broth or whatever you want with a pinch of salt between 15 and 20 minutes. It needs twice its volume of liquid and its texture is always firm even when the grain is open.

In general, it goes well with almost any ingredient: vegetables, mushrooms, cereals and legumes, but particularly well with mild-flavored vegetable milks. One of the most famous recipes are Breton galettes and crêpes. If you want to experiment with bread at first, you should not exceed 20% or 30% buckwheat flour. The flavor is intense and the bread will have a hard time rising.

Purchase and conservation

If it is bought in grain or as dry pasta, it does not require special conservation. flour is convenient keep it in the fridge so that it does not go rancid.