You can substitute, cup for cup, kasha, which is roasted buckwheat groats.
In this way, are buckwheat groats good for you?
Buckwheat Nutrition & Health Benefits. It supports heart and heart health and can help prevent diabetes and digestive disorders. In fact, buckwheat seeds, also called “groats,” are so packed with nutrients and antioxidants − like rutin, tannins and catechin −that they are often called “superfoods.”
What is buckwheat and what can you use it for?
You can use buckwheat flour to make gluten-free breads and crackers. You can turn to buckwheat groats, the unground form of this seed, for rice substitutes and breakfast porridge — groats are tender and soft. And of course, soba noodles (Japanese buckwheat noodles) make for a great, easy dinner.
How does cooked buckwheat taste?
Buckwheat isn't as popular as wheat and oats, perhaps because of its strong nearly bitter flavor. Roasted buckwheat has an intense taste - like darkly toasted bread or a hoppy beer. One popular use is pancakes; we prefer partial buckwheat flour used in proportion to wheat.