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Home » Breakfast Recipes

Buckwheat groats upma/Buckwheat groats stir-fry with Veggies

Apr 2, 2018 · Modified: Apr 26, 2025 by Priya_Srinivasan ·

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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. 

Ingredients
¾ cup buckwheat groats
1 onion
½ cup mixed vegetables (I have used capsicum, carrots, cauliflower and potato)
Salt to taste
Tempering
2 teaspoon gingely oil
½ teaspoon mustard seeds
2 green chilies, slit lengthwise
A pinch of hing
¼ teaspoon turmeric powder
4-5 curry leaves, torn in two

Method

  • 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 ½ 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 ½ 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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Reader Interactions

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  1. Torviewtoronto

    April 02, 2018 at 9:19 pm

    looks fabulous delicious combination of flavours

    Reply
  2. vaishali sabnani

    April 03, 2018 at 12:38 am

    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!

    Reply
  3. Padmajha

    April 03, 2018 at 12:49 am

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

    Reply
  4. Harini R

    April 03, 2018 at 1:09 am

    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.

    Reply
  5. Sandhiya

    April 03, 2018 at 1:31 am

    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.

    Reply
  6. Pavani

    April 03, 2018 at 2:16 am

    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.

    Reply
  7. Unknown

    April 03, 2018 at 2:38 am

    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 !! 🙂

    Reply
  8. Suma Gandlur

    April 03, 2018 at 3:06 am

    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?

    Reply
    • Priya_Srinivasan

      April 04, 2018 at 6:19 pm

      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!

      Reply
  9. Gayathri Kumar

    April 03, 2018 at 5:04 am

    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..

    Reply
  10. Srivalli

    April 03, 2018 at 5:55 am

    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..

    Reply
  11. cookingwithsapana

    April 03, 2018 at 8:29 am

    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.

    Reply
  12. Kalyani

    April 03, 2018 at 2:08 pm

    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

    Reply
  13. Sharmila kingsly

    April 03, 2018 at 6:58 pm

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

    Reply
  14. Priya Suresh

    April 03, 2018 at 7:16 pm

    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.

    Reply
  15. Srividhya

    April 03, 2018 at 7:52 pm

    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.

    Reply
  16. Sandhya Ramakrishnan

    April 04, 2018 at 12:01 am

    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.

    Reply
  17. Mayuri Patel

    April 04, 2018 at 6:49 pm

    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.

    Reply
  18. preeti garg

    April 06, 2018 at 9:22 am

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

    Reply

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