Recette du pain au sarrasin - Epycure

RECETTES Buckwheat bread recipe


2min reading time

Buckwheat is a wonderful pseudo-cereal, ideal for people who base their diet on plant-based foods. It is very rich in protein (it contains all the essential amino acids), has a high content of magnesium and antioxidants (more than any other cereal), and does not contain gluten. It is therefore strongly recommended for people suffering from intestinal permeability or inflammatory and autoimmune diseases.

Ingredients :

  • 500g buckwheat grains
  • 15g of blond psyllium powder
  • About 120ml cup of water
  • 1 C. tablespoon of sea salt
  • 1 C. tablespoons of buckwheat flour to flour the bread before putting it in the oven (optional)

If you don't have psyllium, you can still make the bread, but you will need to use a mold because the dough will be more liquid.

Steps :

  1. Wash the buckwheat using a strainer.
  2. Place it in a large bowl and cover it with water. Let it soak overnight.
  3. The next day, rinse the buckwheat under the tap, put it in a blender or other food processor and add around 120 ml of water and the salt.
  4. Mix until you obtain a semi-liquid but thick paste. If you find that you need more water to grind the mixture, add it little by little, up to a maximum of 240ml. The amount of water you need will also depend on how long you left the buckwheat grains to soak in step 3.
  5. Pour the mixture into a salad bowl and add the psyllium using a wooden spoon. At this point you can also add sunflower seeds, pumpkin seeds, sesame seeds, etc. Avoid flax and chia seeds as they have mucilage and will make the dough too sticky.
  6. Cover the bowl with a clean cloth and let the mixture sit for 24 hours at room temperature or in the oven (turned off). In summer you can reduce this time to 12-16 hours if you see that the dough has already fermented (you will see that it is swollen).
  7. After 24 hours, preheat the oven to 175°C.
  8. Place a piece of baking paper on the baking tray and sprinkle with buckwheat flour.
  9. Place the dough on the parchment paper and shape it by hand if necessary.
  10. Sprinkle a little buckwheat flour on the dough to give the bread a rustic look.
  11. Make one or two cuts in the bread to make baking easier and to prevent the bread from opening in other places.
  12. Cook for 1 hour and 20 minutes at 175ºC.
  13. Remove the bread from the oven and let it cool on a rack so that the bottom does not remain damp.
  14. Once cold, store it in the refrigerator or sliced ​​in the freezer, and grill it whenever you want!
Solène Senejko

Ingénieure Alimentation & Santé