Fermented Buckwheat Bread (Gluten-Free & No kneading)

That is probably the easiest bread you will ever make! Fermented buckwheat bread is an excellent option for someone looking for a gluten-free bread recipe and does not have enough time to make it. That is the laziest recipe you have probably seen, but the taste and process are genuinely fascinating!

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A little story before we jump into this fermented buckwheat bread recipe

I had gone through this season of life when I thought gluten-free meant healthier. Even though I had no health issues, I thought I should not have gluten anymore so my health would improve. I know it sounds ridiculous, but this is what society and social media can do to us. If you are not grounded well in your beliefs and do not have proper knowledge, you can be thrown away many times into philosophies and different opinions on what’s good and harming your body.

The whole process of learning and finding balance in all knowledge we have access to and then finding my way (still needing improvement) was and is a beautiful journey. All I want is to bring to my body what it deserves, without cutting or restricting but simply enjoying.

However, I know some people cannot have gluten due to health problems. The truth is that the gluten-free bread we see on the shelves in a store is whole of starch (this gives a massive glucose spike!) and different additives with names we can’t pronounce. What if making gluten-free bread doesn’t have to be that difficult and doesn’t require almost any effort to make?

I am coming to you today with a recipe for a fermented buckwheat bread recipe. This is the laziest recipe you can make, and it is fascinating. Let me tell you step by step how to make it.

Why buckwheat is good for you?

Buckwheat is amazing. It has so much to offer. Along with all the cooking possibilities, it has a lot of nutrients that will help your body and support your health!
Buckwheat is naturally gluten-free. It’s low in calories and provides a lot of nutrients. Buckwheat is rich in bioactive compounds like proteins, flavonoids, fatty acids, vitamins, minerals, and more.

100g of buckwheat groats will provide for you: 

• 92 kcal 
• 3.38 g protein
• 2.7 g fiber
• 19.9 carbohydrates
• 7 mg Calcium (Ca)
• 51 mg Magnesium
• 88 mg Potassium 

Source of information: here and here 

The health benefits of soaking grains

Soaking grains is the healthiest way to get and absorb all nutrients. Here are a few points that might interest you regarding health benefits.

Improved digestion: Soaking or sprouting can help to break down anti-nutrients such as phytic acid. Phytic acid can bind to minerals, which makes them difficult to absorb; therefore, soaking or sprouting legumes helps to improve digestion and nutrient absorption.

Increased nutrient availability: Sprouting or soaking can also increase the bioavailability of certain nutrients, such as iron, zinc, and B vitamins. The sprouting and soaking process can activate enzymes that break down proteins and carbohydrates, making them more accessible for the body to absorb.

Reduced anti-nutrients: Soaking or sprouting can reduce the levels of anti-nutrients such as lectins and tannins, which can interfere with nutrient absorption and cause digestive upset in some people.

Improved glycemic control: Sprouting can also reduce the glycemic index of certain foods, which can help regulate blood sugar levels and prevent spikes in insulin.

How to make fermented buckwheat bread; step by step

STEP 1: FIRST DAY

Soaking buckwheat grains is the first step. Prepare a medium-sized bowl or glass container. Before bathing, rinse 2 cups of buckwheat groats thoroughly to clean them. Then place them in a bowl or container and pour about 600ml of clean filtered water. Then, cover it with a lid, but not tightly, so the air can access it. You can substitute it with a kitchen towel.
Place the bowl/ container in a fridge if your environment is too warm.

This is the first part of the fermentation. Soak buckwheat grains for 24 hours and then stir gently. The point is to always keep at least 2 cm of water above the groats. As you can see in the pictures above, every stage looks like this.

STEP 2: SECOND DAY

After 24 hours, stir gently, refill the water at least 2 cm above the grains, and leave it for another 24 hours. I am sure you can see how they slowly expand in size and absorb water, and these little bubbles are a sign of a perfect fermentation process that is happening there.

After 48 hours of fermentation, as you can see in the picture above, the groats did not absorb all liquid but expanded more than the day before. Another day of fermentation has helped you develop a better bacteria environment and, in the final result, better rise and taste of the bread. It is worth waiting another day!

STEP 3: PREPARING FOR THE FINAL FERMENTATION

Now we are ready for the final fermentation!

Place soaked buckwheat grains in a high-speed blender and water to prepare your bread batter. This is important, to not drain them! That water contains all bacteria and will decide your bread quality; many good things exist.
Add salt (I added about 1 1/2 tsp, but taste it by yourself) and 2 tbsp olive oil to a blender. Blend everything for a smooth batter. If it’s too thick, add a little bit of water.

Optional way: add dried prunes! This will boost the flavor and add something interesting to it. Cut dried prunes into small pieces and gently add to the mixture. Please do not press it to the bottom, but let it find its place by itself.

Now, in this stage, you can bake your bread right away when preparing your bread butter. However, I recommend final fermentation before baking. If you are a little bit familiar with making sourdough bread, before baking, we have a step called cold fermentation, when bread waits in a fridge for at least 8 hours, and then it’s ready to bake. This develops an even better taste of the bread.

You blended your fermented buckwheat groats, and now some bacteria are broken down; something happened there. To let this fermentation have its final time, leave this bread butter in a baking mold in your oven or the fridge overnight.

STEP 4: BAKING (Finally)

Alright, we have come through a few days but I hope you will love the final result.

Preheat the oven to 180 degrees Celcius, and when it’s hot enough, place your bread butter and bake it for an hour. Then turn the oven off, take your baked bread out, and let it cool.

Final, final step is to enjoy the flavour, enjoy the rise, and the texture you have created.

I know it’s a pretty time-consuming recipe. However, you do not have to do much, only observing and caring. I hope you will like it and that this will encourage you to make your gluten-free bread if you cannot have gluten daily.

Try this gluten-free buckwheat pancake recipe

This recipe is also made in the same way, by soaking buckwheat groats, but not that time consuming like this bread recipe. This is a great breakfast pancake recipe that is kid’s friendly and made with only natural ingredients. You can’t mess it, it’s so easy!

Gluten-Free Buckwheat Pancakes (Kid’s friendly)

I hope you will enjoy this fermented buckwheat bread recipe and get inspiration from today’s post. Let me know in the comment section below if you tried it and liked it. If there is anything I can do for you, please don’t hesitate to write me. I would love to connect with you and help you even more!  
Domi

FERMENTED BUCKWHEAT BREAD TIMING SCHEDULE