Maple Pumpkin Pie Buckwheat Groats

maple pumpkin buckwheat groats
Patsy Catsos, MS, RDN, LD
Total Time 10 min
Prep 3 min, Cook 7 min
Yield 2 3/4-cup servings (194 cals)

When you want to shake up your oatmeal breakfast routine, try a warm bowl of buckwheat groats instead. This low-FODMAP grain is increasing in popularity due to its many health benefits. It is a good source of fiber and minerals, and it is gluten-free to boot.

Ingredients

  • ½ cup raw buckwheat groats
  • 2/3 cup unsweetened almond milk beverage
  • ½ teaspoon pumpkin pie spice
  • 1/8 teaspoon salt
  • ½ teaspoon vanilla extract
  • 4 teaspoons 100% pure maple syrup

Preparation

  1. Place groats in a bowl and cover them with water. Place groats in the refrigerator to soak overnight. The next day, drain the groats. It is normal for buckwheat to be somewhat mucilaginous, so groats will be slippery. Rinse well and drain again.
  2. To a 2-quart saucepan, add the groats, almond milk, pumpkin pie spice, and salt, and whisk to dissolve the spices. Cover and bring to a boil, then reduce heat to a low simmer and cook for 4 minutes. Remove cover and turn heat up to maintain a simmer and cook for an additional 2 minutes, stirring occasionally.
  1. Remove from the heat and stir in vanilla and maple syrup.

Ingredient Variations and Substitutions

Top with one of the following low-FODMAP options: 2 tablespoons chopped low-FODMAP nuts (walnuts, pecans, almonds) or 1/2 cup of blueberries, strawberries, or raspberries.

Two-thirds cup lactose-free cow’s milk can be used in place of almond milk.

Pumpkin pie spice can be made from scratch by combining the following: 1 teaspoon cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon nutmeg, 1/4 teaspoon allspice, and 1/8 teaspoon cloves. Save the extra pumpkin pie spice to use another time.

Cooking and Serving Tips

Look for raw buckwheat groats that are pale beige with a light green tint. Do not use un-hulled groats, which are dark gray/black in color and do not use kasha, the toasted copper-colored version of buckwheat groats, unless you like their assertive flavors. Uncooked raw buckwheat groats keep well in the pantry for several months when stored in an airtight container.

Leftovers keep for several days when covered tightly and refrigerated, so consider doubling the recipe.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!

Continue Reading