Learn how to make fermented buckwheat bread that uses no starter and is also gluten-free and sugar-free.
One of the greatest things I discovered after adopting plant-based diet was raw buckwheat – you can make boiled porridge, raw buckwheat porridge or ricotta, ricotta creams for cakes or to eat as is; to make cookies and pancakes, use soaked groats for buckwheat muffins and cakes, just boil for side or make patties, and even make yeast-free fermented buckwheat bread.
How to Make Fermented Buckwheat Bread
What is Buckwheat?
Buckwheat spread to Europe and Russia in the 14th and the 15th century from China, and the Dutch brought it to USA in the 17th century. Many of you might not know that buckwheat is actually not a grain, but a fruit seed related to rhubarb and sorrel and therefore is gluten-free and safe for those with celiac disease.
Buckwheat consists mainly of carbohydrates, but like seeds, it is also high in protein. Buckwheat is a very good source of manganese and a good source of magnesium, dietary fibre, copper, and phosphorus. Furthermore, it contains health-promoting flavonoids rutin and querceitin. Rutin functions with vitamin C to maintain healthy capillaries, to help heal wounds, to help form collagen in connective tissue, and to support a healthy immune system. Quercetin has antioxidant and anti-inflammatory effects.
Buckwheat groats have low glycemic index, meaning that unlike wheat flour, its carbohydrates break down slower, which make them more filling for a longer period of time, with less of an undesirable impact on blood glucose and insulin. Buckwheat groat protein also has a better structure than wheat protein, which has a poor amount of the amino acid lysine, with twice the amount of fibre compared to wheat.
The Ingredients
This fermented buckwheat bread consists of very simple wholesome ingredients.
The main component is raw buckwheat groats i.e., not roasted buckwheat.
Then, for flavour, we’re using Himalayan salt and oregano.
Finally, let’s add some sunflower seeds. However, you can use any seeds of preference or, for a leaner version, discard them altogether.
The Process
Start by soaking raw buckwheat groats overnight or at least for 2 hours. It’s very important to rinse the soaked groats well (they get slimy after soaking) and then let drain for at least 5 minutes to get the extra water out. If you don’t follow this step with scrutiny, your batter may end up too runny and the bread won’t rise.
Next, place the drained buckwheat groats into blender with 290 ml of water. Blend on low speed until smooth batter forms.
Then, pour the batter into plastic or glass bowl (do not use metal bowl). Cover the bowl with clean cloth and place into a warm oven (35°C, 95°F).
Now it’s down to letting the batter ferment for 7 hours. After 7 hours you’ll see that the batter has risen and small bubbles have formed. If you don’t see that, let it ferment a bit longer.
Then, add all the other ingredients to this buckwheat bread recipe and gently and briefly stir with wooden or plastic spoon (do not use metal spoon). Do not over-mix as the batter will lose its fluffiness.
Pour the batter into a loaf pan lined with parchment paper. By the way, you can put the bread back into warm (not hot!) oven and let it rise for another few hours or you can bake it immediately for 1 hour at 175°C (350°F).
NB! Let the bread be in the oven while it warms up and DO NOT use speed heating or fan! Count the hour from when the oven has reached the right temperature. I put the timer to 1 hour and 10 minutes as it takes 10 minutes to reach 175°C (350°F).
If you used parchment paper, you can remove the bread from pan immediately and place it on folded kitchen paper (I use four layers) to absorb the moistness. Let the bread cool for at least 30 minutes before slicing (the longer the better).
How to Serve
In my experience, freshly baked sourdough bread is so damn good that you don’t even need anything to accompany it with. However, should you disagree, here are some ideas:
Spread the bread with homemade hummus, avocado, nut or seed butter (tahini, almond butter, peanut butter, cashew butter), homemade applesauce, hummus, homemade vegan mayonnaise, or even sweet buckwheat ricotta.
In addition, top it with red cabbage coleslaw, sauerkraut, kimchi, tofu or tempeh slices, or vegan egg salad.
You can use a few or many of the options mentioned above and build an epic healthy vegan sandwich. On the photo below I used avocado spread, fermented tofu, kimchi and broccoli sprouts for delicious toasts.
How to Store
When the bread is cooled, wrap it into a clean kitchen towel and stick it into a plastic bag to prevent losing too much moisture. It keeps well on countertop for 2 days.
For longer keeping, slice the bread up as soon as it’s cooled and store the individual slices in freezer. Heat them up in a microwave (for soft result) or in oven or toaster (for crunchy slices).
In order to toast the frozen sourdough bread slices in the oven, place them onto the rack (not on a baking sheet), set the oven to fast heat function (175°C, 350°F is enough) and timer to 10 minutes. When the time’s up, you’ll have fresh and crispy bread ready to enjoy.
I have made fermented buckwheat bread for two years now. I was a bit tired of rye bread and thought that it should be possible to ferment buckwheat as well. So, I started to search online (not to invent a wheel) and found a recipe by Concious Catering. After playing with the quantities and ingredients I developed my own favourite fermented buckwheat bread recipe.
Make sure to watch the below video for visuals!
Step-by-step visual guide to building your own balanced bowls.
Fermented Buckwheat Bread Recipe
- Total Time: 1 hour 10 minutes
- Yield: 22 slices 1x
- Diet: Vegan
Description
Learn how to make fermented buckwheat bread that uses no starter and is also gluten-free and sugar-free.
Ingredients
- 425g (15oz) raw buckwheat groats
- 290ml or grams of water (10.2oz) + water for soaking buckwheat
- ½ tsp. Himalayan salt
- 2 tbsps. oregano
- 3 tbsps. of sunflower seeds
Instructions
- Soak buckwheat groats for at least 6 hours. It’s very important to rinse the soaked groats well (they get slimy after soaking) and let drain for at least 5 minutes to get the extra water out. If you don’t follow this step with scrutiny, your batter may end up too runny and the bread won’t rise.
- Place drained buckwheat groats into blender with 290ml of water. Blend on low speed until smooth batter forms.
- Pour the batter into plastic or glass bowl (do not use metal bowl). Cover the bowl with clean cloth and place into a warm oven (35°C, 95°F).
- Let the batter ferment for 7 hours. After 7 hours you’ll see that the batter has risen and small bubbles have formed. If you don’t see that, let it ferment a bit longer. Now add all the other ingredients to this buckwheat bread recipe, gently and briefly stir with wooden or plastic spoon (do not use metal spoon). Do not over-mix as the batter will lose its fluffiness.
- Pour the batter into a loaf pan lined with parchment paper. Now, you can put the bread back into warm (not hot!) oven and let it rise for another few hours or you can bake it immediately for 1 hour at 175°C (350°F). Let the bread be in the oven while it warms up. Count the hour from when the oven has reached the right temperature.
- If you used parchment paper, you can remove the bread from pan immediately and place it on folded kitchen paper (I use four layers) to absorb the moistness. Let the bread cool for at least 30 minutes before slicing (the longer the better).
Notes
One slice has 7.3 GL points.
- Prep Time: 10 minutes
- Cook Time: 1 hour
- Method: Baking
Nutrition
- Serving Size: 45g (1.6oz) slice (1/22 of recipe)
- Calories: 69.3 kcal
- Sodium: 26mg
- Fat: 1.07g
- Carbohydrates: 11.7g
- Fiber: 1.24g
- Protein: 2.58g
Zinc is an essential mineral that supports the immune system, digestive system, cellular growth and development, and more. This certified organic, liquid formula contains zinc derived from guava leaves, enhanced with Energized Trace Minerals for increased bioavailability.
Other combinations for flavouring:
- Olives and oregano
- Sundried tomatoes and oregano
- Sesame seeds and oregano
- Walnuts, prunes, cinnamon
- Sunflower seeds, pumpkin seeds, oregano
- Raisins, cinnamon
- Poppy seeds, goji berries
Tips on this fermented buckwheat bread:
- If you can’t set your oven to such low temperatures, ferment the bread batter at room temperature. I’d still recommend putting the bowl into oven for the most stable environment (less temperature changes or breeze). It’ll take about 16-24 hours.
- It is at its best when fresh.
- Slice the leftover bread and store in freezer. Heat up in the oven or toast slices whenever needed.
- Eat as it is or with hummus, guacamole or nut/seed spread for example.
- Should you like more sour taste, ferment the batter for longer.
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Our new favorite bread! I omitted the salt, since we don’t eat that, and added some minced fresh rosemary. I allowed the batter to ferment for much longer (nearly 24 hours) at a cooler temperature. It turned out awesome; thanks for the recipe!
Thank you Rebecca for letting me know! It makes me so happy 🙂
Yes, it takes longer if you ferment it at a cool place. I bet fresh rosemary fits into the bread perfectly.
I have 2 loaves fermenting as I write 🙂 Mmm, I might try the rosemary version! Tomorrow will be fresh bread day!
What is if the dough goes pink on top while fermenting?
Hi!
It happens to me sometimes if I leave it for too long, but it’s ok. You need to make sure there is no mould though. The pink colour actually comes from buckwheat — the soaking water is a bit pink as well.
I am so pleased to have found your site! It was a video on YouTube that brought me here, and I intend to begin the process of making this bread today. I am wondering if you have ever toasted the groats before proceeding with the recipe. Thanks!
Hi Ronna!
I’m so glad to have you here! 🙂
Toasted groats wouldn’t ferment! Definitely use raw groats. I hope you’ll like it!
Hi Nele, thanks for this amazing recipe! I tried to make it today. Fermentation was not difficult at all, but my problem was during the baking. The outer area of the bread all sticked to parchment paper, so I had to throw out 2/3 of the bread (1/3 was absolutely delicious). What would solve this problem? Did you use oil before you put the batter? Thanks!
Hi June!
I’m glad you like the bread!
No, I don’t use oil. I think it must be the paper. I remember I once bought a paper I normally don’t use and it also stuck a bit.
Another thing I can think of — did you let the bread cool down before you tried to remove the paper? I let the bread breath for about 10 minutes, then I wrap it into kitchen cloth and let cool completely. And the paper peels off very easily. I guess, if you leave it to cool uncovered, the bread (and the paper) can get too dry and stick to one another.
I hope this helps!
Hi, I really appreciate this recipe! GF? Yes! No sugar? Yes!
I have a question as I’m currently fermenting my batter. Will ACV from soaked buckwheat have any affect? I rinse it well.I always have soaks my grain with acid medium so I’m hoping it not going to hinder it. Or is that going to speed up the fermenting? I asked because when I was blending the soaked raw buckwheat grout (for 24 hours) with 10.4 oz, the bubble already start to form so not sure if it because I already “activate” the grain of what.
Also is there a special oven that go lower than 200 degree Fahrenheit? I figure I need a oven thermometer to test the “warm” temperature.
Hi!
I’m glad you found it!
As far as ACV is concerned, I don’t actually know! It’s down to experimenting 🙂 Please let me know whether it had an effect or not.
I’ve noticed that people in US struggle with low temperatures and ovens 🙂 My oven for example has the lowest mark at 50C (122F) and when I turn it a bit more than half way I know that I’m at about 35C. Remember, it’ll take longer (about 16-18 hours) at room temperature.
Hi again!
I made the bread today with buckwheat and quinoa soaked in water with ACV and everything worked perfectly! You can see my Insta stories 🙂
That’s so awesome! Sorry I haven’t been making it lately after my comment. I got distracted with other things. But I’m glad it work!!
No worries! Today, I’m experimenting with millet 🙂