Buckwheat Recipes Indian Vegetarian for Healthy Meals

Buckwheat is a nutrient-rich grain-like seed that has found its way into many traditional Indian vegetarian dishes, especially during fasting periods (vrats) or when seeking gluten-free alternatives. Its earthy flavor, combined with the robust spices of Indian cuisine, creates hearty meals that are both satisfying and wholesome.

In this blog post, we’ll explore some delectable buckwheat recipes that are vegetarian and embody the vibrant tastes of India. These dishes are not only easy to prepare but also packed with health benefits, making buckwheat a fantastic addition to your weekly meal plan.

Whether you’re a seasoned cook or new to Indian vegetarian cooking, you’ll find these recipes approachable and delightful. From savory upma to crispy kuttu ki puri, buckwheat can be versatile and exciting.

So, let’s dive into these traditional yet innovative dishes that celebrate the humble buckwheat in all its glory!

Why You’ll Love This Recipe

Indian buckwheat recipes offer a unique blend of nutrition and flavor. Buckwheat is naturally gluten-free, rich in protein, fiber, and essential minerals like magnesium and iron.

These recipes harness the power of Indian spices to create dishes that are aromatic and deeply satisfying without relying on heavy fats or excessive salt.

Furthermore, buckwheat is easy to digest, making it ideal for those with sensitive stomachs or dietary restrictions. The vegetarian recipes we share are perfect for anyone wanting to enjoy traditional Indian flavors while keeping meals light and healthy.

Plus, these dishes are quick to make, perfect for busy weeknights or special occasions like Navratri fasting.

Ingredients

• Buckwheat flour (kuttu ka atta) – 2 cups
• Buckwheat groats (kuttu dana) – 1 cup (for some recipes)
• Potatoes – 2 medium-sized, boiled and mashed
• Green chilies – 2, finely chopped
• Ginger – 1-inch piece, grated
• Cumin seeds – 1 tsp
• Asafoetida (hing) – a pinch
• Mustard seeds – 1 tsp
• Curry leaves – 8-10 leaves
• Fresh coriander leaves – a handful, chopped
• Lemon juice – 1 tbsp
• Salt – to taste
• Water – as required for cooking
• Oil or ghee – 2-3 tbsp
• Yogurt – 1/2 cup (optional, for some dishes)
• Green peas – 1/2 cup (optional)
• Spinach or fenugreek leaves (methi) – 1 cup, chopped (optional)
• Chaat masala – 1 tsp (optional, for garnishing)

Equipment

• Heavy-bottomed pan or kadai
• Non-stick skillet or tawa (for puris and pancakes)
• Mixing bowls
• Wooden spatula or spoon
• Rolling pin and board (for puris)
• Measuring cups and spoons
• Colander or sieve (to rinse buckwheat groats)

Instructions

1. Preparing Buckwheat Upma: Rinse 1 cup of buckwheat groats thoroughly under running water and drain well.
2. Heat 2 tbsp oil in a heavy-bottomed pan. Add 1 tsp mustard seeds and wait until they splutter.
3. Add 1 tsp cumin seeds, a pinch of asafoetida, and 8-10 curry leaves. Sauté for 30 seconds.
4. Add finely chopped green chilies and grated ginger; sauté for another minute until aromatic.
5. Add 1/2 cup chopped green peas and optional spinach or fenugreek leaves. Cook until the greens wilt.
6. Add the drained buckwheat groats to the pan and roast for 2-3 minutes on medium heat, stirring continuously.
7. Add 2.5 cups of water and salt to taste. Stir well and cover the pan. Let it cook on low heat for 10-12 minutes or until the water is absorbed and the buckwheat is soft.
8. Turn off the heat, add 1 tbsp lemon juice and chopped coriander leaves. Mix gently.
9. Serve hot with a side of yogurt or pickle.
10. Making Kuttu ki Puri (Buckwheat Flatbread): In a mixing bowl, combine 2 cups buckwheat flour, 2 medium boiled and mashed potatoes, a pinch of salt, and 1 tsp cumin seeds.
11. Gradually add water and knead into a soft dough. Avoid over-kneading as buckwheat lacks gluten.
12. Divide the dough into small balls. Roll each ball into a small round puri (about 4-5 inches in diameter) on a dry surface dusted with buckwheat flour.
13. Heat oil in a deep frying pan. Once hot, fry each puri until they puff up and turn golden brown on both sides.
14. Drain excess oil on paper towels. Serve hot with aloo tamatar ki sabzi or curd.
15. Buckwheat Pancakes (Kuttu ke Cheele): Mix 1 cup buckwheat flour with 1/2 cup yogurt and water as needed to form a batter of pouring consistency.
16. Add salt, chopped green chilies, grated ginger, and coriander leaves to the batter.
17. Heat a non-stick skillet, grease lightly, and pour a ladleful of batter to form a small pancake.
18. Cook on medium heat until bubbles form and edges lift, then flip and cook the other side until golden.
19. Serve with chutney or sweet jaggery syrup.

Tips & Variations

For fluffier upma, toast the buckwheat groats slightly before cooking. To avoid puris breaking, ensure mashed potatoes are soft and the dough is just soft enough to roll without cracking.

You can also add grated carrots or finely chopped bell peppers to the upma for added nutrition and color. For a gluten-free twist, combine buckwheat flour with rice flour in the puri dough.

Substitute yogurt with coconut milk in pancakes for a dairy-free option. And don’t forget to experiment with spices like coriander powder and garam masala for a more robust flavor profile.

Nutrition Facts

Serving Suggestions

Buckwheat upma pairs wonderfully with a dollop of fresh yogurt or a tangy green chutney. You can also serve it alongside Muthiya Kadhi Recipe for a comforting meal.

Kuttu ki puri is best enjoyed hot with aloo tamatar ki sabzi or a simple potato curry. For a refreshing contrast, add a side of cucumber raita or mint chutney.

These puris also make a great pairing with Low Fodmap Appetizer Recipes for a complete festive meal.

Buckwheat pancakes are delicious served with jaggery syrup or fresh fruit preserves. For a savory twist, try them with a spicy tomato chutney or a bowl of dal.

Pair them with light herbal teas or even a fresh juice like the Jawa Juice Recipe for a perfect breakfast.

Conclusion

Buckwheat is a wonderful ingredient to explore in Indian vegetarian cooking, offering both health benefits and delicious taste. These recipes showcase how versatile buckwheat can be, from savory upma to crispy puris and fluffy pancakes.

They bring together traditional Indian flavors with wholesome ingredients, perfect for anyone seeking nutritious and flavorful meals.

Incorporating buckwheat into your diet is an excellent way to enjoy gluten-free dishes without compromising on taste or texture. Whether you’re preparing for a fasting day or simply want to try something new, these buckwheat recipes will surely become favorites in your kitchen.

Don’t forget to check out some of our other unique recipes like the Muthiya Kadhi Recipe or the refreshing Jawa Juice Recipe to complement your meals!

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