Sprouting buckwheat before consuming it increases the nutrients, maximises the amount of nutrients our body absorbs and makes it easier to digest. Below are step by step instructions on how to easily activate and sprout buckwheat at home, nutritional information for sprouted versus unsprouted buckwheat and how to add sprouted buckwheat to your diet in various ways.
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Jump To Section:-
- What is sprouted buckwheat
- Buckwheat sprout benefits
- Sprouted buckwheat nutrition
- Ingredients
- Equipment needed
- Step by step instructions
- Storage
- Uses
- Sprouted buckwheat recipes
- Frequently asked questions
- Diet requirements
- Other sprouted recipes
- Recipe card
For other information on sprouting you may find this How To Sprout Chickpeas and Activate Nuts and Seeds post helpful.
What Is Sprouted Buckwheat
Sprouted buckwheat groats are raw ones that have been soaked in water containing lemon juice and then sprouted by leaving them in a sprouting jar or sieve for 1-2 days until a white root has grown from each one. You can buy buckwheat already sprouted, such as Lil Bucks, Planet Organic or Sun & Seed. However, it’s really easy and a lot cheaper to sprout buckwheat yourself at home.
Buckwheat Sprout Benefits
Buckwheat is a great source of various antioxidants which reduce inflammation, fibre and resistant starch, which benefit gut and colon health, and a source of complete protein, containing all 9 essential amino acids (1, 2). It has been shown to help reduce blood sugar, cholesterol and blood pressure (2). However, all grains like buckwheat contain anti nutrients which can:-
- Damage the gut.
- Make them difficult to digest, which can cause digestive issues like nausea, gas and bloating.
- Bind to nutrients from our food preventing our bodies from absorbing them, which in the long term can lead to deficiencies (3).
Activating and then sprouting buckwheat has many benefits (4):-
- Deactivates and reduces the anti-nutrients.
- Releases and increases the digestive enzymes contained in them, which aids digestion by reducing the stress on our digestive tract and allowing us to digest them easier.
- Maximises the protein, fibre, vitamin and mineral content.
- Makes these nutrients more readily available, which increases the amount our body absorbs.
- Reduces the glycemic index and load, which lowers the amount our blood sugar levels rise after eating it.
Related Post: 10 Tips To Improve Digestion
Sprouted Buckwheat Nutrition
| Nutrient | Sprouted Buckwheat | Unsprouted Buckwheat |
|---|---|---|
| Protein | 14.0 grams | 13.3 grams |
| Fibre | 11.6 grams | 10.0 grams |
| Iron | 2.6 mg | 2.2 mg |
| Potassium | 512 mg | 460 mg |
| Calcium | 23 mg | 18 mg |
| Copper | 1.16 mg | 1.12 mg |
| Selenium | 9.3 mcg | 8.3 mcg |
Ingredients
- Raw buckwheat groats (UK Link/US Link). It’s important to use raw organic buckwheat, which is grown without chemical pesticides and not heated or cooked. Raw buckwheat groats should look like little pyramids and have a beige light green colour. The chemical pesticides used to grow conventional buckwheat and cooking, toasting or roasting buckwheat, such as kasha, prevent it from sprouting. Using fresh buckwheat before its best before date allows it to sprout easier.
- Filtered water. Using a water filter (UK Link/US Link) to filter your tap water removes heavy metals and other contaminants which can prevent buckwheat from sprouting.
- Freshly squeezed lemon juice. The acid helps deactivate and reduce the anti nutrients to allow the buckwheat groats to sprout.
Equipment Needed
If Sprouting Buckwheat In A Sprouting Jar
- Tea towel
If Sprouting Buckwheat In A Sieve
- Tea towel
Step By Step Instructions
How To Activate Buckwheat
- Every 1/2 cup/80 grams of buckwheat groats produces around 2 cups/130 grams of sprouted buckwheat. Add the desired amount of buckwheat to a sprouting jar or glass bowl if sprouting buckwheat in a sieve. Fill the jar or bowl with filtered water and add freshly squeezed lemon juice. Add 1 cup/250 ml filtered water and 1 tablespoon of lemon juice for every 1/2 cup/80 grams of buckwheat groats.
- Leave to soak for 4-6 hours.
- After 4-6 hours, drain the water and you will have activated buckwheat, or activated buckinis as they’re also known.
How To Sprout Buckwheat
How To Sprout Buckwheat In A Jar
Step 1
- After draining the activated buckwheat groats, rinse and drain once more by filling the jar with filtered water and draining fully by tipping the jar at various angles until water has stopped dripping from it.
Step 2
- Leave the sprouting jar inverted on a drip tray covered with a tea towel.
Step 3
- Rinse and drain fully 2-3 times per day, every 8-12 hours.
- Sprouted buckwheat is ready in 1-2 days, when you see a white root appear from the top. The time taken to sprout can vary on many factors, such as the time of year, temperature of the kitchen and freshness of the raw buckwheat groats.
Step 4
- After a final rinse and drain, dry the sprouted buckwheat by either:-
- Transferring the sprouted buckwheat from the jar to unbleached kitchen towel. Spread the groats out in a single layer and leave to dry completely.
- Dehydrating the sprouts in a dehydrator by spreading them out in a single layer and dehydrating them at 105°F/40°C for 6-8 hours or until completely dry. It is important to not dry them above this temperature to preserve all of the nutrients and digestive enzymes.
- Once dry, either eat straight away or store.
How To Sprout Buckwheat In A Sieve
Step 1
- After soaking, drain the activated buckwheat by pouring the contents of the glass bowl into a sieve. Rinse the buckwheat by pouring filtered water into the sieve over them and drain fully by tipping the sieve at different angles until water has stopped dripping from it.
Step 2
- Spread the buckwheat groats out across the surface of the sieve. Then, place the sieve so it’s balancing on top of a glass bowl and cover with a tea towel.
Step 3
- Rinse and drain 2-3 times per day, every 8-12 hours.
- Sprouted buckwheat is ready in 1-2 days, when you see a white root appear from the top of each one. Numerous factors can affect the time taken to sprout, including the time of year, temperature of the kitchen and freshness of the buckwheat groats.
Step 4
- After a final rinse and drain, dry the sprouted buckwheat by either:-
- Transferring the sprouted buckwheat from the sieve to unbleached paper towel. Spread the groats out in a single layer and leave to dry completely.
- Dehydrating the sprouts in a dehydrator by spreading them out in a single layer and dehydrating them at 105°F/40°C for 6-8 hours or until completely dry. It is important to not dry them above this temperature to preserve all of the nutrients and digestive enzymes.
- Once dry, either eat straight away or store.
Storage
- Sprouted buckwheat that hasn’t been dehydrated and left to air dry can be stored in an airtight glass container in the fridge for up to 2-3 days. Ensure you line the jar with unbleached paper towel to absorb moisture and keep the buckwheat fresher for longer.
- Dehydrated sprouted buckwheat can be stored in a glass airtight container in a dark cool cupboard for 1-2 years.
Uses
There are many great ways to enjoy sprouted buckwheat:-
- Add it to salads, like this Sprouted Buckwheat Salad With Basil Pesto.
- Use them in place of oats to make porridge or Overnight Oats.
- Add them to muesli, granola and cereal.
- Use them to make a parfait – layer them with fruit and yogurt or chia or flaxseed pudding of choice.
- As a topping for chia or flaxseed pudding and yogurt.
- Use to make burgers and patties.
- Use them to top smoothie bowls like this Chaga Mixed Berry Thick Smoothie Bowl.
- Grind them in a high speed blender to make sprouted buckwheat flour which can be used as a nutritious healthy food swap for regular flour to make pancakes, cakes and breads etc.
Sprouted Buckwheat Recipes
Frequently Asked Questions
Changes in the colour, texture and smell indicate the buckwheat sprouts have gone off:-
– They develop a brown or grey colour.
– They begin to soften and go soggy.
– They smell off and unpleasant.
If any of these signs develop the whole batch should be discarded straight away and the jar and sieve cleaned thoroughly with vinegar before beginning to sprout a new batch.
Yes, sprouted buckwheat has a soft texture and can be eaten raw without cooking. Cooking reduces some of the nutrients and digestive enzyme content. Consuming them raw preserves all of the nutritional benefits of sprouting.
It’s best to avoid freezing it as it negatively affects the texture once defrosted.
Diet Requirements
Sprouted buckwheat is:-
- Gluten Free
- Dairy Free
- Wheat Free
- Lactose Free
- Soy Free
- Nut Free
- Oil Free
- Nightshade Free
- Vegan
- Vegetarian
Other Sprouted Recipes
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Recipe Card
How To Sprout Buckwheat
Equipment
- 7 inch/18 cm sieve if not using a sprouting jar
- Tea towel
- Drip tray if using sprouting jar
- dehydrator optional
- 1 Quart/Litre glass bowl if sprouting buckwheat in a sieve
Ingredients
- 1/2 cup raw organic buckwheat groats
- 1 cup filtered water plus extra for rinsing
- 1 tbsp freshly squeezed lemon juice
Instructions
How To Sprout Buckwheat In A Jar
- Add the buckwheat to a sprouting jar. Fill the jar with filtered water and add freshly squeezed lemon juice. Add 1 cup/250 ml filtered water and 1 tablespoon of lemon juice for every 1/2 cup/80 grams of buckwheat groats.
- Leave to soak for 4-6 hours.
- Leave the sprouting jar inverted on a drip tray covered with a tea towel.
- Rinse and drain fully 2-3 times per day, every 8-12 hours.
- Sprouted buckwheat is ready in 1-2 days, when you see a white root appear from the top of each one.
- After a final rinse and drain, dry the sprouted buckwheat by either:- Transferring the sprouted buckwheat from the jar to unbleached paper towel. Spread the buckwheat out in a single layer and leave to dry completely. Alternatively, dehydrate the sprouts in a dehydrator by spreading them out in a single layer and dehydrating them at 105°F/40°C for 6-8 hours until completely dry.
- Once dry, either eat straight away or store.
How To Sprout Buckwheat In A Sieve
- Add the buckwheat to a glass bowl. Fill the bowl with filtered water and add freshly squeezed lemon juice. Add 1 cup/250 ml filtered water and 1 tablespoon of lemon juice for every 1/2 cup/80 grams of buckwheat groats.
- Leave to soak for 4-6 hours.
- After 4-6 hours, drain the buckwheat by pouring the contents of the bowl into a sieve. Then rinse and drain the buckwheat by pouring filtered water into the sieve over them and drain fully by tipping the sieve at different angles until water has stopped dripping from it. Spread the buckwheat groats out across the surface of the sieve.
- Place the sieve so it’s balancing on top of a glass bowl and cover with a tea towel.
- Rinse and drain 2-3 times per day, every 8-12 hours.
- Sprouted buckwheat is ready in 1-2 days, when you see a white root appear from the top of each one.
- After a final rinse and drain, dry the sprouted buckwheat by either:- Transferring the sprouted buckwheat from the sieve to unbleached kitchen towel. Spread the groats out in a single layer and leave to dry completely. Alternatively, dehydrate the sprouts in a dehydrator by spreading them out in a single layer and dehydrating them at 105°F/40°C for 6-8 hours until completely dry.
- Once dry, either eat straight away or store.
Was intimidated to sprout buckwheat but this tutorial made it so easy, thank you!
You’re welcome Rachel, thanks for your comment. I’m so pleased you found the post helpful. I hope you continue to enjoy sprouted buckwheat.
This is so easy to follow! I had no idea how simple it was to sprout buckwheat at home and save money!
Thank you very much Emily, I’m so pleased you found the guide helpful. Sprouting buckwheat and other grains yourself at home really does save so much money doesn’t it.
This tutorial was super easy to follow. My buckwheat sprouts turned out perfectly. I’ve been obsessed with them!
Thank you very much Agnieszka. I’m so pleased your buckwheat sprouts turned out well. I sprout them all the time and consume them everyday too!
I absolutely loved your guide on how to sprout buckwheat. Not only is it incredibly informative, but it’s also genuinely interesting and engaging. The benefits and nutrition of buckwheat are astounding, and I’m glad I can now add this healthy grain to my diet. Thank you so much for sharing your knowledge!
Thank you so much for your comment Jeri, it really means a lot. I’m really glad you found the post helpful and you’re enjoying buckwheat. It’s definitely one of my favourite grains.
Thanks so much for all the tips. I had no idea where to start. I hope they grow like yours.