هذه عصيدة الحنطة السوداء is a healthy gluten-free oat-free porridge recipe perfect as a high-protein gluten-free breakfast. Plus, a bowl of buckwheat porridge recipe is packed with 17 grams of protein and 9 grams of fiber.
I love making my protein oatmeal, protein chia pudding أو شوفان البروتين طوال الليل for breakfast. But sometimes, I like something new, gluten-free, and different from oats.
Buckwheat porridge is the best for it. It has a delicious nutty flavor and a lot of texture and is so fulfilling and comforting as a winter breakfast.
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عصيدة الحنطة السوداء
المكونات
- ½ كوب جريش الحنطة السوداء - منقوع، مصفى
- ½ كوب حليب اللوز
- ¼ كوب مياه
- 1 ملعقة صغيرة الفانيليا
- 1-2 ملاعق شراب القيقب
اختياري
- 1 ملعقة كبيرة مسحوق البروتين
- ¼ ملعقة صغيرة قرفة
تعليمات
- In a non-stick saucepan, add water, almond milk, maple syrup, and protein powder if used. Whisk to incorporate the powder. Bring the liquid to a boil.
- Stir in buckwheat groats, cover with a lid, reduce heat to simmer, and cook 8-10 minutes, stirring occasionally. Cook until all liquid is absorbed. You will notice some brown layer forming on top of the liquid, and that's ok. The color of the cooked mixture won't be appealing as it's brownish in color, but that's normal.
- Remove from heat, and stir in vanilla and cinnamon. Cover with a lid and keep aside for 5 minutes.
- Remove the lid, and fluff with a fork.
خدمة
- Serve with 1/4 cup of your favorite plant-based milk on top, giving the bowl a lighter color. Then top up with fresh berries, chopped nuts, chocolate chips, and peanut butter.
ركن المعلومات الغذائية
What Are The Health Benefits Of Buckwheat Groats?
Buckwheat groats are an excellent complete protein source for vegans and vegetarians. The plant-based proteins in buckwheat contain the 21 amino acids your body needs, including the nine essential amino acids that your body is unable to produce.
Next, buckwheat is high in rutin and quercin. Both are antioxidant compounds that protect your body from inflammation. Finally, buckwheat is high in prebiotics, the non-digestible compounds that feed the bacteria in your guts and contribute to a healthy digestive system.
المكونات والبدائل
All you need to make this vegan gluten-free porridge are:
- جريش الحنطة السوداء – You can use roasted or unroasted groats. Some people like to soak the groats for 30 minutes in cold water before cooking them. It’s a good idea to do so if you are sensitive to high-fiber food. This extra step makes the porridge easier to digest.
- حليب نباتي – You can use almond milk, coconut milk, soy milk, or any plant-based milk you love. I love creamier milk like soy or coconut milk, making the porridge creamier.
- مياه – to reduce the carbs from the milk.
- خلاصة الفانيليا – من أجل النكهة.
- شراب القيقب – It’s optional. You can also use any sweetener you love, including diabetes-friendly sweeteners like erythritol or allulose.
- قرفة – من أجل النكهة.
How To Make Buckwheat Porridge
It’s very easy to make buckwheat porridge at home.
- Place water, non-dairy milk, and maple syrup in a small saucepan. Bring over medium-high heat, cover the pot and bring to a boil.
- Reduce the heat, add buckwheat groats to the pan, cover, and simmer for 8 to 10 minutes, occasionally stirring or until all the liquid is absorbed by the grain.
- A thin dark brown residue forms on top of the liquid, and the color gets brownish. That’s normal.
- Remove from the heat and keep the saucepan covered with the lid on for 2 minutes.
- After that time, use a fork to fluffy the groats and serve in a breakfast bowl.
Serving For Breakfast
The mixture has a color that might seem unappealing after cooking. Place it in a serving bowl and top the cooked groats with 1/4 cup of your favorite dairy-free milk. This turns the bowl color whiter, as seen in the picture below.
Top the bowl with berries, a drizzle of maple syrup, or some of the amazing healthy toppings below:
- قلوب القنب
- رقائق الشوكولاته
- جوز الهند المجفف
- Nuts – chopped almonds, walnuts, pecans
- قليل من القرفة
- Nut Butter – drizzle peanut butter or almond butter
- زبدة بذور عباد الشمس
تنويعات النكهة
I recommend playing with the flavors and trying some of the ingredients below to create a range of delicious breakfasts.
- Chocolate Peanut Butter Porridge – At the end of the cooking, stir in 1 1/2 tablespoons of unsweetened cocoa powder, 2 tablespoons of peanut butter, and increase the maple syrup by 2 or 3 tablespoons. Serve with chopped peanuts, chocolate chips, and extra peanut butter. To decrease the saturated fat, feel free to use powdered peanut butter.
- Matcha Buckwheat Porridge – First, use coconut milk as a plant-based milk, as it’s the best combo with matcha powder. Next, sift one tablespoon of matcha powder into the cooked mixture and serve with dairy-free white chocolate chips and raspberries on top.
- Protein Powder Buckwheat Bowl – Stir 1 or 2 tablespoons of protein powder at the end and top the bowl with protein-loaded seeds such as hemp seeds or chia seeds.
- بهار قرع – For a classic Fall flavor, stir in 2 tablespoons of pumpkin puree in the liquid in step 1. In the end, flavor the cooked porridge with one tablespoon of pumpkin pie spices. Serve it with chopped pecans, walnuts, diced apples, and more maple syrup.
إرشادات التخزين
This porridge can be cooked ahead and stored in the fridge for up to 2-3 days in a sealed container to meal prep your healthy breakfasts. To reheat, place the amount of porridge in a bowl, drizzle almond milk on top and rewarm in the microwave in 30-second bursts.
بدائل الحساسية
Below are some options to adapt this breakfast recipe if you have some allergies to the ingredients listed below.
- خالية من الحبوب – Buckwheat is a seed, so this recipe is grain-free.
- منتجاتنا الخالية من الجلوتين – Buckwheat is naturally gluten-free so as long as you use gluten-free toppings, it will be gluten-free.
- خالي من المكسرات – Pick nut-free dairy-free milk such as oat milk, hemp milk, or soy milk.
الأسئلة الشائعة
Below are the answer to the most frequent questions on making this healthy gluten-free breakfast bowl.
Yes, you can stir all the ingredients together, add in the 2 tablespoons of chia seeds and 1/4 cup of additional almond milk. Then, seal the jar and pop it in the fridge overnight.
No, buckwheat flour will create a paste without texture. You need the raw buckwheat groats to make this porridge.
More Gluten-Free Breakfast Recipes
Below are some easy vegan gluten-free breakfast recipes for you to try next time.
do you think it Will work with barley? soaking it during the night and cooking it in the morning
I haven’t tried barley, I am not sure how it will work.
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من دواعي سروري!
This was so delicious. I forgot I was soaking it so ended up soaking it for 2 nights. It was so soft. I added a few sultanas toward the end of the cooking time; stirred in a little coconut yoghurt, topped with banana & cinnamon. I need to remember the peanut butter next time!
Thank you so much for trying !
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How long can it be stored in a sealed container in the refridgerator? I think the time amount is missing. Thank you!
Woops, it lasts for a few days in the fridge, 2 to 3 days. After that, the oats dry out too much.
How long do you soak the buckwheat?
Some people like to soak the groats for 30 minutes in cold water before cooking them.
How much cinnamon do you use? Thanks!
Just a pinch, a 1/4 teaspoon or so.
Could I soak the buckwheat in the milk over night? Thanks
I guess so, I didn’t try that yet so I am not sure how soft it will come out