Learn how to make the best Gluten Free Porridge recipe.
Our quick & easy vegan Buckwheat Porridge takes less than 30 minutes to cook at home.
This healthy gluten free porridge recipe is a simple breakfast or brunch to prepare for your family. Kids love choosing their own toppings such as fresh fruit, dried fruit, roasted nuts and berries.
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What Is Gluten Free Porridge?
A gluten-free diet is a nutritional plan that strictly excludes gluten, which is a mixture of proteins found in wheat, as well as barley and rye. It’s what makes dough elastic and gives bread a chewy texture.
Eating a strict gluten free diet is important to those who have Celiac disease. The serious autoimmune disorder is triggered after consuming gluten so finding alternatives to barley, rye and wheat is important when cooking and baking at home.
Gluten free diets have become popular in recent years with foodies who are not diagnosed with Celiac disease. They chose to exclude gluten in their diet for nutritional reasons rather than serious health side effects.
The most common porridge in Europe and North America is made of rolled oats or oatmeal. Many processing facilities can not guarantee oats or oatmeal are gluten free since they also process wheat, rye and barley onsite. Those with Celiac disease often avoid oatmeal or oat porridge because of the risk of cross contamination.
If you know your local oat farmer or can buy from a small local producer who guarantees the oatmeal and oats they sell are not cross contaminated, oatmeal is safe and naturally gluten free.
Porridge is a popular meal around the world. It’s essentially grains that are cooked in liquid and served as a thick mixture and can be prepared both sweet and savoury. Porridge grains can be cooked in water, milk, stock or broth.
Oatmeal is popular in Scotland, polenta is a favourite for Italians, congee is a common breakfast in Hong Kong and Malaysia and grits are adored in Savannah and New Orleans.
We explore many different kinds of Gluten Free Porridge below.
Types of Gluten Free Porridge
There are many different kinds of gluten free porridge you can cook at home.
- Oatmeal: when you purchase oats or oatmeal directly from a farmer or small processor who guarantees no cross contamination with wheat, rye or barley.
- Polenta: prepare a savoury porridge by making our favourite Italian Breakfast Polenta Bowl with cornmeal. Also known as grits in America.
- Congee: the world’s most consumer breakfast dish is congee, enjoyed each morning by over 1 billion people across Asia. Also known as rice porridge.
- Quinoa: use this popular protein-packed grain from Peru.
- Millet: prepare savoury porridge inspired by Chinese recipes from Macau to Taiwan.
- Amaranth: this tiny cereal is a popular staple in gluten free cupboards.
- Buckwheat: learn how to make our easy homemade buckwheat porridge recipe below.
What Is Buckwheat?
Our favourite gluten free porridge is prepared with buckwheat.
Buckwheat has been cultivated for more than 8,000 years and is often called an ancient grain. It was a common crop worldwide until nitrogen fertilizer was introduced in the 20th century, which increased the production of corn and wheat. As a result, these crops were planted in fields formerly used for buckwheat, and the production of buckwheat fell dramatically.
Buckwheat belongs to a group of foods commonly called pseudocereals, which are seeds that are consumed as cereal grains but don’t grow on grasses. Other common pseudocereals include quinoa and amaranth.
Despite its name, buckwheat is not related to wheat and is therefore gluten-free.
Buckwheat has become popular as a health food due to its high mineral and antioxidant content. Its benefits may include improved blood sugar control. The grain frequently appears in raw food diets and recipes like soba noodles, kasha or roasted groats.
Two types of buckwheat, common buckwheat (Fagopyrum esculentum) and Tartary buckwheat (Fagopyrum tartaricum), are most widely grown for food. These plants are related to rhubarb and sorrel.
It’s mainly harvested in the northern hemisphere, especially in Russia, Kazakhstan, China, and Central and Eastern Europe.
My Family Loves Vegan Buckwheat Porridge
My sister and I had a favourite breakfast growing up as kids and it was whenever my mom and dad would prepare steaming bowls of porridge.
My family comes from the United Kingdom so we grew up on a hearty morning diet of oatmeal and cream of wheat.
My father was the designated porridge maker and always served hot bowls at breakfast with a drizzle of milk, maple syrup, chopped apples and raisins.
As a professional food and travel journalist I’ve had the opportunity to sample porridge from all over the world. From polenta in Tuscany to congee in Taipei.
I’ve been experimenting with new kinds of gluten free porridge and fell in love with this buckwheat recipe.
The recipe is really versatile so you can mix and match toppings based on the season of the year. Pears and apples with cinnamon spice in the Fall and Winter, peaches, berries and cherries in the Spring and Summer.
Buckwheat Gluten Free Porridge Health Benefits
Our healthy homemade Buckwheat Gluten Free Porridge recipe is full of healthy ingredients.
Buckwheat is a highly nutritious whole grain that many people consider to be a superfood. Among its health benefits, buckwheat may improve heart health, promote weight loss, and help manage diabetes. Buckwheat is a good source of protein, fiber, and energy.
Rich in energy-boosting manganese, cinnamon is also antibacterial and may protect your brain against Alzheimer’s disease.
Cardamom contains phytochemicals that have anti-inflammatory and antibacterial properties.
Raisins contain healthy vitamins and minerals. They are also fat-free and cholesterol-free, high in antioxidants, and an excellent source of fibre.
Containing more protein, fibre, vitamin E and calcium that other nuts, almonds may reduce the risk of heart disease, keep your bones healthy, and help your body absorb essential nutrients.
Coconut is rich in fibre and may also offer a number of benefits including improved heart healthy and digestion. It is high in calories and sautéed fat so be sure to eat in moderation.
Blueberries are a the “king of antioxidant foods, and feature fibre, potassium, folate, vitamin C and vitamin B6.
Cherries are rich in antioxidants, fibre, vitamins and minerals like vitamin C and potassium.
How To Cook Buckwheat For Gluten Free Porridge
Rinse buckwheat groats, drain them in a strainer, then cook them in a 1:2 ratio of water.
Bring the water to a boil, add the buckwheat and some salt, let it come to a boil again and then cover the pot, reduce the heat to a simmer, and cook it for about 15 minutes or until tender.
Gluten Free Porridge Toppings
Our Buckwheat Porridge recipe features our favourite combination of toppings. We offer some additional suggestions below so have fun getting creative with your favourite nuts, seeds, fruits, syrups and spices!
- Nuts: almonds, walnuts, pecans, hazelnuts, cashews
- Seeds: pumpkin seeds, sesame, flax
- Dried Fruit: coconut, raisins, figs, dates, apricots
- Berries: blueberries, blackberries, raspberries, strawberries
- Fruit: cherries, peaches, nectarines, plums, apples, pears, mango, banana
- Milk: dairy milk, almond milk, oat milk, soy milk
- Syrup: maple, agave, coconut, caramel, chocolate
- Spices: cinnamon, nutmeg, mace, all spice
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Best Vegan Buckwheat Gluten Free Porridge Recipe
Vegan Buckwheat Gluten Free Porridge
Equipment
- pot
- measuring cups
- measuring spoons
- Sieve
- Wooden spoon or spatula
Ingredients
- 1 cup Buckwheat Groats
- 2 cups Water
- 1/2 tsp Ground Cinnamon
- 1/2 tsp Ground Cardamom
- Pinch Kosher Salt
- 1/4 cup Golden Raisins
- 1/4 cup Toasted Slivered Almonds
- 1/4 cup Dried Coconut
- 1/4 cup Blueberries
- 1/4 cup Cherries
- 1/2 cup Almond Milk
- 1/4 cup Maple Syrup
Instructions
- Drain the buckwheat in a strainer and rinse thoroughly under running water until it's no longer slimy.
- Transfer rinsed buckwheat groats and water to a small pot over medium high heat. Add ground cinnamon, cardamom and salt. Bring to a boil then reduce to a simmer. Cover pot with a lid and put heat on low. Simmer for 10 minutes.
- Turn off the heat. Do not remove the lid, allow it to steam for another 5 minutes.
- Fluff cooked buckwheat with a fork and serve in bowls. Top with cherries, blueberries, raisins, coconut, toasted almonds, almond milk and drizzle of maple syrup.
- Pour leftover porridge into a glass jar and allow to cool, then cover tightly and store in the fridge for up to 5 days.
Nutrition
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