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.
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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,
- 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
- Spring onions/scallions
- 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).
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
- Soak buckwheat in 250ml/1 cup of filtered water with 1 tablespoon of freshly squeezed lemon juice for 4 hours.
- Drain, rinse and drain and leave in a sprouting jar or tray covered with a tea towel.
- Rinse and drain 2-3 times per day.
- Sprouted buckwheat is ready in 1.5-2 days, when you see a white root appear from the top.
- 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.
equipment needed for sprouted buckwheat pesto salad
- Peeler (UK Link/US Link)
- Grater (UK Link/US Link)
- Chopping knife (UK Link/US Link)
- Scales (UK Link/US Link)
- Lemon juicer (UK Link/US Link)
- Measuring spoons (UK Link/US Link)
- Food processor (UK Link/US Link)
- Mixing spoon (UK Link/US Link)
- Serving bowl (UK Link/US Link)
Dietary requirements for sprouted buckwheat pesto salad
This sprouted buckwheat pesto salad is free from:-
- Refined Sugar
It is also:-
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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 Instagram, Facebook, Twitter, Pinterest & YouTube and also use the hashtag #lbhealthandlifestyle.
other summer recipes
- Immune Boosting Chaga Berry Smoothie Bowl
- Healthy Tropical Popsicles/Ice Lollies
- Healthy Turmeric/Golden Milk Panna Cotta
- Oven Baked Chocolate Pancake
- Rainbow Nourish Bowl – For Any Dietary Requirement
- Wild Blueberry & Lemon Energy Balls
- Green Juice For Digestion
- Tiger Nut Milk – Nut-Free, Soy-Free, Grain-Free Plant Based Alternative
- Herbal Tea Blend For Liver Health
- Herbal Tea For Sleep & Relaxation
Sprouted Buckwheat Pesto Salad
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
- Step 1 To make the pesto, place the grated courgette/zucchini, sprouted flaxseed, avocado, basil, garlic & lemon juice in a food processor and blend on high until a smooth mixture is formed.
- Step 2 Add the chopped & grated vegetables, rocket/arugula, sprouted buckwheat, sauerkraut and atlantic dulse flakes to a serving bowl. Add the pesto from the food processor and stir until fully combined.
- Step 3 Top with broccoli sprouts and serve straight away.
- Step 4 Above links are for US readers. UK links – sprouted buckwheat, sauerkraut, sprouted flaxseed, atlantic dulse flakes, broccoli sprouts, food processor, serving bowl.