Buckwheat groats upma/Buckwheat groats stir-fry with Veggies

By Priya Srinivasan - I Camp in My Kitchen - Tuesday, April 03, 2018

I was introduced to buckwheat groats by +sangeeta khanna. I have been using it on and off in my regular cooking. Love to add it to my soups, sometimes to my dry curries too. While looking for some healthy breakfast options for myself, i remembered a half-opened pack of groats in my freezer that beautifully fits in my A-Z theme too. Here it is a simple upma made of buckwheat groats. They can be made into porridge too, though i haven't tried it, i bet they should taste fine with milk or my favorite buttermilk. 
These hulled seeds, mine were half-broken, have a nutty taste when you taste them raw, dry roast them and you will love that aroma. Once roasted, use them like normal rava/sooji, only more healthier. I have added some veggies to make it more filling. I have used potatoes, capsicums, carrots and cauliflower. You can also add some green peas or even cabbage. 

3/4 cup buckwheat groats
1 onion
1/2 cup mixed vegetables (I have used capsicum, carrots, cauliflower and potato)
Salt to taste
2 tsp gingely oil
1/2 tsp mustard seeds
2 green chilies, slit lengthwise
A pinch of hing
1/4 tsp turmeric powder
4-5 curry leaves, torn in two
  • In a deep Kadai/pan, dry roast the buckwheat groats until golden and roasted. Keep the flame simmer and roast, if any higher it might burn the groats.
  • Remove the roasted groats onto a flat plate. In the same pan, add oil, splutter mustard seeds, add curry leaves, hing and slit green chilies and sauté for a minute.
  • Now add veggies to this and add 1/2 cup water, add salt and cook it covered until the veggies are almost done. Takes about 5-8 minutes.
  • Remove the cover and add the roasted groats to this and mix well and add another 1/2 cup water and cover and cook for another 8-10 minutes.
  • By this time, all the water will be absorbed well by the groats. Fluff it up with a fork, garnish with coriander leaves and serve warm with some curd.
Day 2




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  1. looks fabulous delicious combination of flavours

  2. Wonder how you guys can make Upma out of just about anything ? Seriously this is something I could have never even dreamt ! What a healthy breakfast and so well presented ! Love that Good Morning board!

  3. I think I will like this more than the regular upma. Super choice for breakfast and so healthy too!

  4. Wonderful upma there. I have started using buckwheat recently and I find it very easy to adapt our everyday dishes. This upms is definitely one of them. Shall try out this version.

  5. Never tried Buckwheat groats so far, sounds healthy !! Will look out for Buckwheat groat on next time while shopping and this upma looks so delicious, Priya.

  6. That is such a hearty and filling soup Priya. Love the use of buckwheat groats in the recipe. I remember trying them few years ago but didn’t really like them, but I think it’s time to give them another try.

  7. I have been wanting to try these buck wheat groats , that is one amazing recipe idea to make upma with them. The wheat groats upma looks so scrumptious with oodles of veggies added to them making it look more colorful apart from the health benefits , loving your setup with slate on the backdrop and perfect dreamy light on the food !! :)

  8. Healthy twist to the sooji upma and love the way you have used the buckwheat here. BTW is 1 cup water enough for 3/4 cup groats?

    1. Hi suma, thanks! YEs 1 cup of water is enough for making a fluffy upma. If added more, they might become mushy, these are not whole groats, they are halved or even quartered! The moisture in the veggies too add up to make it soft!

  9. I haven't come across buckwheat groats here, but if I get I would be trying this upma for sure. Sounds so healthy and delicious..

  10. As Vaishali said, yes we can make upma of everything right..if only everybody at home likes it, though the elders won't mind trying something new..very nice and healthy option Priya..

  11. I always have a packet of buckwheat groats at home and I love making soup and khichdi with it. Upma sounds like another tasty dish with these tiny healthy groats.

  12. naan idhe, idhe , idhe dhaan edhirpaarthen (sangeeta's mention :p)... surely rockign wth this upma , Priya ! Ihavent gotten aroudn to seeing this, but am sure it tastes a lot ike Oats upma ! good pick

  13. I was using some millets variety to prepare upma will try buckwheat some time soon.. Awesome share..

  14. Am yet to explore the buckwheat groats, now i dont have any excuse to get them. Upma looks super delicious and cant wait to get my groats soon to experiment with them.

  15. Heard about it but never used it. I need to try this soon now. Love the concept of making upma with it. Always our comfort food rocks.

  16. I have so many whole grains to experiment with. This buckwheat groats upma looks so delicious and would be great for lunch. Any new whole grain that I try is made into upma first.

  17. I used buckwheat groat for the first time last year when I was in India. I love the earthy and nutty flavor it adds to dishes and its so healthy. Unfortunately, didn't manage to buy some to try it here.

  18. wow.. i love your photography which makes dish more mouthwateriing... nice and interesting dish.


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