You've probably heard of buckwheat. Perhaps you've enjoyed it in pancakes, noodles or porridge. But have you heard of Tartary buckwheat?
This lesser-known cousin of common buckwheat has been attracting attention for its impressive natural composition, particularly its abundance of antioxidants.
And one of the loveliest ways to enjoy it? As a deliciously toasty, naturally caffeine-free tea.
Known as soba-cha in Japan, buckwheat tea has been enjoyed across East Asia for generations. But what exactly makes Tartary buckwheat different, and why is it becoming increasingly popular?
Let's find out.
1. Not Your Average Buckwheat: What Is Tartary Buckwheat?
Despite its name, buckwheat isn't actually wheat nor does it contain any gluten. It's a pseudocereal, meaning its seeds are used much like grains, similar to quinoa and amaranth.
There are two main buckwheat varieties worth knowing about:
- Common buckwheat (Fagopyrum esculentum): The variety you're most likely to find in supermarkets, used in everything from flour and noodles to breakfast bowls.
- Tartary buckwheat (Fagopyrum tataricum): A less familiar variety traditionally grown in mountainous regions of Asia, particularly valued for its distinctive nutritional composition.
Both varieties contain naturally occurring plant compounds, but Tartary buckwheat is especially interesting because it contains much higher concentrations of certain flavonoids, particularly rutin.
And that's where things get interesting.
2. Small Seed, Big Potential: The Antioxidants in Tartary Buckwheat
One of the biggest reasons Tartary buckwheat has attracted scientific interest is its naturally occurring antioxidants, particularly rutin.
A 2024 scientific review highlights Tartary buckwheat as a rich source of rutin, a plant compound studied for its antioxidant properties.
American physician Dr Mark Hyman has also highlighted the remarkable nutritional composition of Himalayan Tartary buckwheat in his article, A Bold New Superfood.
Antioxidants help protect cells against oxidative stress, a process associated with cell damage.
Tartary buckwheat contains several plant compounds, including rutin and quercetin, which have been studied for their antioxidant and anti-inflammatory properties.
Meet Rutin: Tartary Buckwheat's Star Ingredient
Rutin is a naturally occurring flavonoid found in certain plants, including buckwheat.
Research has shown that Tartary buckwheat can contain substantially more rutin than common buckwheat, and scientists are particularly interested in rutin because of its potential role in antioxidant activity, vascular health and inflammation.
3. More Than Just Rutin: The Nutritional Composition of Tartary Buckwheat
Rutin may be the star of the show, but it's certainly not the only interesting component.
Tartary buckwheat seeds naturally contain a variety of nutrients and plant compounds, including:
- Protein and amino acids: Important components of the whole seed.
- Dietary fibre: Found in the seed and associated with digestive health.
- Minerals: Including magnesium, potassium, iron and zinc.
- B vitamins: Which play important roles in normal energy metabolism.
- Polyphenols: A group of plant compounds that includes rutin and quercetin.
This diverse composition is why Tartary buckwheat is being studied in relation to areas such as cardiovascular health, blood glucose regulation and inflammation.
And the good news for tea lovers? When steeped in hot water, Tartary buckwheat releases some of its naturally occurring plant compounds into the infusion.
It's a little like the Japanese tradition of drinking sobayu - the water left over from cooking soba noodles, which contains some of the buckwheat's water-soluble compounds.
4. From Supergrain to Soba-cha: What Are the Benefits of Tartary Buckwheat Tea?
So, how do you enjoy Tartary buckwheat without adding another ingredient to your cooking routine?
Meet Tartary buckwheat tea, a comforting infusion made from roasted buckwheat kernels.
Unlike traditional green or black tea, it doesn't come from the Camellia sinensis tea plant.
That gives it a few particularly appealing qualities.
Naturally Caffeine-Free
If you love a warm drink but don't always want caffeine, buckwheat tea is a wonderful alternative.
It's naturally caffeine-free, so you can enjoy it in the morning, after lunch or as part of your evening wind-down routine.
No Added Sugar Needed
Buckwheat tea has a naturally mellow, roasted flavour with a subtle sweetness.
It's delicious on its own, without needing to add sugar or sweeteners.
A Lovely Way to Stay Hydrated
Not in the mood for another glass of plain water?
A cup of buckwheat tea is a comforting way to add variety to your daily fluid intake. It can be enjoyed hot or cold, making it a versatile drink throughout the year.
Naturally Gluten-Free
Despite the confusing name, buckwheat isn't related to wheat and is naturally gluten-free.
If you're avoiding gluten for medical reasons, it's still important to choose products with appropriate allergen and cross-contamination controls.
And of course, there's the simple pleasure of sitting down with a delicious cup of tea.
5. Toasty, Nutty & Naturally Sweet: What Does Tartary Buckwheat Tea Taste Like?
If you've never tried buckwheat tea before, you might be wondering what it actually tastes like.
The answer? Think warm, toasted and wonderfully comforting.
Roasting gives the kernels their distinctive aroma, creating a smooth infusion with nutty notes and a gentle natural sweetness.
It's quite different from traditional black or green tea. There's no grassy flavour, and when prepared well, the result is mellow and easy to drink.
If you enjoy roasted rice tea, such as Japanese genmaicha, there's a good chance you'll enjoy soba-cha too.
And while it's particularly lovely on a chilly afternoon, it's equally refreshing served over ice.
Fancy giving it a try?
At T. Buckwheat Tea, our teas are made from roasted Tartary buckwheat, whether you prefer convenient teabags or traditional loose tea.
Discover our Original Buckwheat Tea
6. How to Enjoy Tartary Buckwheat Tea
One of the nicest things about buckwheat tea is how easy it is to make part of your everyday routine.
You don't need any complicated equipment or elaborate brewing rituals.
Simply prepare your teabag or loose tea according to the pack instructions, let the roasted kernels infuse, and enjoy.
Here are a few of our favourite ways to drink it:
- Morning: A gentle, caffeine-free start to the day.
- After lunch: Something warm and satisfying after eating.
- Afternoon: A good alternative to another coffee or when you crave something sweet.
- Evening: A soothing after-dinner tea without any caffeine.
- Over ice: A refreshing drink for warmer days.
You can also explore our guide to making buckwheat tea for more brewing inspiration.
So, Is Tartary Buckwheat Tea Worth Trying?
We certainly think so.
Tartary buckwheat is a fascinating plant with a rich nutritional composition and an abundance of naturally occurring compounds that continue to attract scientific interest.
But you don't need to be interested in the science to appreciate a good cup of buckwheat tea.
Sometimes, it's simply about finding a drink that tastes delicious, fits effortlessly into your routine and gives you a moment to slow down.
With its warm, nutty flavour, natural sweetness, and because its caffeine-free, soba-cha offers something a little different from your usual brew.
References & Further Reading
For those interested in the science behind Tartary buckwheat, here are a few studies worth exploring:
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Tartary Buckwheat in Human Nutrition (2021) — An overview of Tartary buckwheat's nutritional composition, antioxidants and potential health benefits.
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Roasted Tartary Buckwheat Bran as a Material for Producing Rutin-Rich Tea Beverages (2021) — Research investigating how rutin is released into hot water when roasted Tartary buckwheat is brewed.
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Tartary Buckwheat as a Source of Dietary Rutin and Quercitrin (2003) — A study comparing the rutin content of Tartary and common buckwheat.
