Sprouted Buckwheat Salad With Basil Pesto

Sprouted Buckwheat Salad With Basil Pesto

Sprouted buckwheat basil pesto salad. Sprouting buckwheat before eating makes it easier to digest and maximises the nutrient content and the vitamins and minerals our bodies absorb. Sprouted buckwheat is combined with in season vegetables and basil pesto for a healthy quick & easy light refreshing salad, made in just 15 minutes. Perfect for lunch or dinner, as a side dish or for picnics and BBQ’s. Gluten-free, dairy-free, nut-free, soy-free, oil-free, vegan. 

Disclaimer: This post contains affiliate links, meaning at no additional cost to you I will earn commission if you click on a link and make a purchase. See my full disclaimer here.

Salads are a great light, refreshing meal to help us keep cool in summer. Raw vegetables have a high water content and are packed full of vitamins, minerals and electrolytes which help us stay hydrated. 


Benefit of in season vegetables 

This sprouted buckwheat pesto salad is packed full of in season summer vegetables from the rainbow. Eating in season foods means we eat them at the same time of year they’re able to be grown locally.

Eating seasonally has many health benefits (1):-

  • It provides us with specific nutrients we need at specific times of year,
  • Fresher,
  • Higher in nutrients,
  • Stronger flavour,
  • Lower in toxins as fewer pesticides are needed to grow them,
  • Better for the environment due to less transportation and storage costs.


Ingredients in this sprouted buckwheat pesto salad

  • Sprouted buckwheat
  • Carrots
  • Beetroot
  • Fennel
  • Celery
  • Spring onions/scallions
  • Arugula/rocket
  • Basil pesto, made with courgette/zucchini, sprouted flaxseed (UK Link/US Link), avocado, fresh  basil, lemon juice and garlic.
  • Sauerkraut (UK Link/US Link). Fermented foods like sauerkraut contains live probiotics, which increase the good bacteria in the gut, boost our immune system and improve digestion (2).
  • Atlantic dulse flakes (UK Link/US Link). One of the richest sources of iodine, an essential mineral for thyroid health (3). 
  • Broccoli sprouts (UK Link/US Link). Broccoli has the highest levels of sulforaphane, which is a powerful anti-inflammatory, anti-microbial, anti-cancer, anti-diabetic and anti-oxidant compound (4). Broccoli sprouts contain 10-100 times more nutrients than regular broccoli (5). 

sprouted buckwheat pesto salad


Importance of Sprouting buckwheat 

Sprouting is an ancient practice that goes back to biblical times, where grains, beans, legumes nuts and seeds were soaked and sprouted before being consumed. 

Grains like buckwheat contain anti nutrients which damage the gut and bind to nutrients from our food preventing our bodies from absorbing them (6). Over time this can potentially lead to deficiencies (6). 

Soaking and sprouting has many benefits (7):-

  • Reduces anti-nutrients
  • Increases digestive enzymes, improving digestion
  • Maximises the protein, fibre, vitamin and mineral content
  • Increases the absorption of these nutrients



How to get sprouted buckwheat

Option 1). Store bought 

You can buy buckwheat already soaked and sprouted like Sun & Seed’s Sprouted Buckwheat.


Option 2). Sprout buckwheat at home

Alternatively it’s easy to do at home in 5 steps, with:-

Ensure you buy organic non roasted raw buckwheat, as non organic contains chemical pesticides and cooked buckwheat destroys live enzymes, which prevent grains from being able to sprout. 



Sprouting buckwheat instructions 

  1. Soak buckwheat in 250ml/1 cup of filtered water with 1 tablespoon of freshly squeezed lemon juice for 4 hours.
  2. Drain, rinse and drain and leave in a sprouting jar or tray covered with a tea towel.
  3. Rinse and drain 2-3 times per day.
  4. Sprouted buckwheat is ready in 1.5-2 days, when you see a white root appear from the top.
  5. After a final rinse and drain leave sprouted buckwheat to dry completely and either eat straight away or store in the fridge in a glass container for up to 2 days. 

sprouted buckwheat


equipment needed for sprouted buckwheat pesto salad


Dietary requirements for sprouted buckwheat pesto salad 

This sprouted buckwheat pesto salad is free from:-

  • Gluten
  • Dairy
  • Wheat
  • Soy
  • Lactose
  • Eggs
  • Nuts
  • Oil
  • Refined Sugar 

It is also:-

  • Vegan
  • Vegetarian

sprouted buckwheat pesto salad


TAG ME IN YOUR sprouted buckwheat pesto salad CREATIONS ON SOCIAL MEDIA

I really hope you enjoy this sprouted buckwheat basil pesto salad. If you make the recipe I’d love to see your creations. Tag me on social media – I’m on InstagramFacebook, Twitter, Pinterest & YouTube and also use the hashtag #lbhealthandlifestyle.



other summer recipes



5 from 12 reviews

Sprouted Buckwheat Pesto Salad

August 6, 2021
: 2-4
: 15 min
: 15 min
: Easy

Sprouted buckwheat is easier to digest and higher in nutrients. It's combined with in season vegetables from the rainbow and basil pesto to produce this salad, a healthy, quick & easy light & refreshing meal, made in just 15 minutes. Gluten-free, dairy-free, soy-free, nut-free, oil-free, vegan.


  • Salad ingredients:-
  • 1 medium beetroot, peeled & chopped
  • 2 medium carrots, grated
  • 1 medium fennel head, stems removed & chopped
  • 100 grams/3.5 ounces spring onions/scallions, chopped
  • 2 celery stalks, chopped
  • 70 grams/2.5 ounces sprouted buckwheat
  • 60 grams/2 ounces sauerkraut
  • 40 grams/2 cups rocket/arugula
  • 2 tsp atlantic dulse flakes
  • 30 grams/1 ounce broccoli sprouts (to top)
  • Pesto ingredients:-
  • 200 grams/7 ounces grated courgette/zucchini with water squeezed out
  • 30 grams/1 ounce sprouted flaxseed
  • Half a medium avocado
  • 40 grams/2 cups fresh basil
  • 2 garlic cloves
  • Juice from one lemon

28 thoughts on “Sprouted Buckwheat Salad With Basil Pesto”

  • I had no idea about broccoli sprouts containing so much greater quantities of nutrients compared to regular broccoli. Wow. And I’d never even heard of Atlantic dulse flakes before! Great recipe, and a fab range of ingredients to make for a healthy but flavoursome salad. Nom nom!

    Caz xx

    • Thank you so much Caz, I really appreciate that. I know, it’s amazing the foods out there that we don’t know about! Broccoli sprouts and atlantic dulse flakes are a regular part of my diet now since discovering them xx

  • Wow, what a jam packed salad full of nutrition! I absolutely love broccoli sprouts and atlantic dulse, especially for all of the health benefits they provide. I often have them in my smoothies so this salad will be a nice change. Excited to give it a try!

    • Thank you so much Anaiah! I love broccoli sprouts and atlantic dulse too. I’ve never had them in smoothies, I’ll have to try that. I really hope you enjoy the salad!

  • This recipe was delicious! I loved it. We love sprouting . All the flavors and ingredients play really well together. I find all the information regarding sprouting very helpful. Thank you!

    • Thank you so much Tavo, I really appreciate your feedback. I’m so pleased to hear you enjoyed it! You’re welcome, I’m so glad it was helpful.

  • This sprouted buckwheat pesto salad is absolutely delicious! Love all those healthy, plant-based ingredients in it. I didn’t know the exact, step-by-step process of how to sprout buckwheats. So helpful! Thank you for sharing!

    • Thank you so much Marinela, I’m so pleased you enjoyed it! You’re welcome, I’m glad it was helpful for you. Thank you again!

  • This salad looks so delicious! I have not tried sprouted buckwheat before, but this makes me want to try it! Thank you for this healthy salad recipe!

    • Thank you so much Nandini! I love it, sprouting it has made such a big improvement to my digestion. You’re welcome, I really hope you enjoy it!

  • Wow ! this is a jam-packed nutritious treat. I like buckwheat but I’ve never sprouted ti before. So, I’ve just set some up in a large jar so that I can tr this salad in the next few days. Can’t wait. Thank you for sharing.

    • Thank you so much Julia, I really appreciate your comment. I really hope you enjoy it, I love sprouted buckwheat so I hope you do too.

  • This salad looks amazing. I love how healthy and nutritious it is. I’m making this for lunch tomorrow. Yum! Can’t wait.

  • I love your instructions for sprouting buckwheat, it’s so easy! Thank you for sharing this delicious and healthy recipe!

  • I haven’t sprouted anything in way too long and never buckwheat. Your salad looks and sounds delicious, so I’m keen to try sprouting buckwheat now.

  • I don’t always eat the cleanest but this salad is such a great way for me to supplement and add some better nutrition into my diet. Thank you for this recipe!

  • I love everything about this salad! I’m vegan and gluten free so I like my food to be high in nutrients. I look forward to trying this salad.

Leave a Reply

Your email address will not be published. Required fields are marked *