Estonian superfoods - buckwheat

Source: Andri Peetso

Estonian superfoods - buckwheat

Recipes by:

Ranno Paukson 

Chef de cuisine


We will focus on a few easy recipes from the top chefs of Estonia in the articles introducing Estonian superfoods. This time, we are going to be dealing with buckwheat – an imported grain that has been well-adopted by the local people. Buckwheat may seem simple and boring; however, it is actually an incredibly healthy grain that can be used in dishes far more intricate than a bowl of porridge. According to folk medicine, buckwheat has a lot of healing properties, for example it is believed to improve digestion, strengthen blood vessels and increase muscle power.

Ranno Paukson shares his tricks on how prepare wonderful dishes with buckwheat. Ranno only has goods words for the high-quality buckwheat available in Estonia and uses it in main courses and desserts as well.

Buckwheat porridge with chanterelles

- raw buckwheat 250g, soaked in water overnight
- chanterelles
- camelina oil for cooking (can be substituted with regular cooking oil)
- butter cubes 50g
- onion 1–2 pcs
- garlic 2 cloves
- parsley and monks cress stems, a small bunch
- sundried tomatoes 2–3 pcs
- capers 2–3 tbsp
- vegetable stock 0.7 litres
- sauerkraut juice (optional)
- hard cheese
- sour cream
- buckwheat sprouts

The preparation of this dish resembles that of risotto.
Heat up the pan, add oil and butter. Fry the chanterelles on medium heat, add onion, garlic and herb stems a little while later. Heat the mix, but do not so much that its colour starts to change. Add a bit of salt as well. Then add the buckwheat and a few cubes of butter, if necessary. Heat the dish until buckwheat gets dry on the pan. Gradually add vegetable stock, stir with a spatula. Grate in a bit of cheese and add the sundried tomatoes a little while later. Add capers, some more stock gradually and season with some sauerkraut if you like. Serve with some grated cheese and herbs of your choice on top. You may also add a spoonful of sour cream. And it's done!

Apple-buckwheat crumble cake

- apples, 3–4 pcs
- buckwheat flour 200g
- sugar 100g
- brown sugar 50g
- charcoal ash 1 tbsp (optional)
- butter 75g (cold)
- lemon
- cinnamon 1 tsp
- an egg
- ice cream

Peel and core the apples, cut them into chunks. Place the apples in a bowl, add brown sugar, cinnamon, lemon zest and juice from half a lemon. Mix and leave to stand. Make the crumbs in a large bowl. In order to do so, put all the ingredients – flour, sugar, egg, butter and ash (which can be left out or substituted with some berry crumbs) – in the bowl. Rub the dough into even, grainy crumbs with your hands. Take a heat resistant baking tin. Sprinkle some crumbs on the bottom of the tin. Mix the apple chunks thoroughly and place them in the tin as well. Sprinkle the rest of the crumbs on top of the apples. Preheat the oven to 180 °C and put the cake in the oven for up to 15 minutes, 12 minutes if you have a convection oven.
Serve the cake with your favourite ice cream. And it's done!

Buckwheat-milkshake with berries and spices

- raw buckwheat 100g
- water
- honey 40g
- spices (cinnamon, juniper berries, cardamom, vanilla, black pepper) – one grain of each is enough
- wild strawberry jam
- dried black currant flour

Put all the ingredients in a blender. Blend them on a high speed for 5-8 minutes. You can place a paper towel on the blender so that no liquid can get out. Pour the drink through a dense sieve and serve in a cool bottle or glass.

Last updated : 22.02.2022

In category: Food & Drink & Nightlife