Pear and ginger buckwheat porridge

Tender buckwheat with pear, a little ginger and plain yoghurt.

By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes

What still needs a real kitchen

Confirm buckwheat groats soften in 15 to 20 minutes in this much liquid
Photograph the finished bowls

Time: About 25 min; estimated
Serves: 2; see below
Energy: 335 kcal; per serving
Protein: 19 g; per serving

Jump to recipe

Not yet photographed. The panel names the dish’s main ingredients rather than showing a picture we have not taken.

Ingredients for 2 servings

2 servings

Check off ingredients as you go.

80 g buckwheat groats, roasted, dry weight, rinsed
250 ml milk, semi-skimmed (2%)
200 ml water
200 g pears, cored and diced
3 g fresh ginger, finely grated
200 g Greek yoghurt, plain, 2% fat, to serve

Contains milk. Check the labels on packaged ingredients:

buckwheat groats. Buckwheat is not a wheat, but it is often packed alongside one; check the label if you avoid gluten.

Cooking steps

Rinse the buckwheat in a sieve under cold water until the water runs clear.
Put it in a saucepan with the milk, water, pear and ginger. Bring to a bare simmer.
Cook for 15 to 20 minutes over low heat, stirring every few minutes, until the grains are tender and the porridge is creamy. Add a splash of water if it thickens before the buckwheat softens.
Divide between two bowls and spoon the yoghurt on top.

The useful detail

Keep the simmer low and stir occasionally to protect the milk from catching. Milk scorches on a dry pan base long before the buckwheat is tender, and the burnt taste goes through the whole pot.

Make it work for you

One serving is A bowl of porridge with 100 g of Greek yoghurt. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.

An apple instead of the pear
Firmer, and it keeps its shape through the simmer.
Per serving: about 5 kcal less, about the same protein, about the same fat.
Fat-free Greek yoghurt
Tangier and thinner.
Per serving: about 15 kcal less, about the same protein, about 2 g less fat.
Unsweetened soya milk
Works the same way.
Per serving: about 15 kcal less, about the same protein, about the same fat.
Allergens: Adds soya. The yoghurt still contains milk.

Estimated nutrition

Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.

A warm grain breakfast with the protein split between the milk and the yoghurt. Buckwheat is not a wheat, which matters if you avoid gluten and buy a packet milled separately.

Nutrition per serving
Energy	335 kcal
Protein	19 g
Fat	6 g
of which saturates	3 g
Carbohydrate	56 g
of which sugars	not calculated
Fibre	7 g
Sodium	100 mg

Show calculation notes

Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.

Calculation, whole recipe
Ingredient	Weight used	Source	Energy	Protein
buckwheat groats	80 g	FDC 170685Buckwheat groats, roasted, dry	277 kcal	9.4 g
milk	260 g	FDC 171267Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	129 kcal	8.5 g
water	200 g	No energy	0 kcal	0.0 g
pears	200 g	FDC 169118Pears, raw	114 kcal	0.7 g
fresh ginger	3 g	FDC 169231Ginger root, raw	2 kcal	0.1 g
Greek yoghurt	200 g	FDC 170903Yogurt, Greek, plain, lowfat	146 kcal	19.9 g
Whole recipe		Divided by 2	668 kcal	38.6 g

Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.

Storage and reheating

In the fridge: Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. It sets firm in the fridge; loosen it with milk or water when reheating.
In the freezer: Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
Reheating: Reheat until it reaches 74°C / 165°F, steaming hot throughout.

Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.

Try another recipe

Lemon-ricotta pancakes with warm blueberries
Tender ricotta pancakes with warm blueberries and the fragrance of fresh lemon.
About 25 min · 415 kcal · 22 g protein per serving
Vegetarian
Vanilla skyr with roasted pear and cardamom oats
Cool vanilla skyr, tender pear and a small scattering of fragrant oats.
About 35 min · 300 kcal · 22 g protein per serving
Vegetarian