Sprouting Buckwheat Groats & Recipe For Sprouted Buckwheat Cereal

Nuts, seeds, legumes and grains are great additions to a plant based diet, but the natural agents that protect these nutritional powerhouses from germinating during storage, also prevent them from being easily digested in your digestive system. Luckily, you can by either soaking or sprouting your nuts, grains, and seeds you can neutralize these protective enzymes inhibitors, including phytic acid. The process of soaking and sprouting will actually activate and multiply such important nutrients as vitamins A, B, and C. Without soaking and/or sprouting, phytic acid which is found in the outer layer or bran reacts with many essential minerals such as calcium, iron, magnesium, and zinc, and will stop their absorption in your gut. People who get digestive problems after eating legumes and grains often find they can tolerate them if they are soaked/and or sprouted.

I have been sprouting seeds for the past year that I add to my sandwiches or salads, but I am new to sprouting grains, legumes or nuts. I recently started to incorporate sprouted grain flour into my baking just because it makes so much sense to use a grain in a form that will be much more easily digested. The sprouted flour I’ve used so far has been purchased, but I have bought a grain mill, and I do plan on making my own sprouted grain flour soon!

My most recent experiment in sprouting was with grains. I have sprouted barley, millet, and buckwheat groats that I have used in both hot and cold cereals, in granola, and in salads. I particularly enjoy the flavor of buckwheat which has a distinct flavor that I find very appealing. I am including my favorite recipe for easy sprouted buckwheat cereal that I top with my homemade almond milk. This cereal has lots of crunch and is both tasty and very satisfying. Be careful when buying buckwheat to sprout as you need raw buckwheat groats, not toasted buckwheat which is called Kasha.

So, What Exactly Can You Sprout?

All seeds such as alfalfa, sunflower seeds, red cabbage, broccoli, fenugreek, celery, radish, and quinoa. (Just about any seed!)

Grains as wheat grass, barley, rye, millet, rice, amaranth, millet, spelt, and buckwheat.

Legumes require a longer soaking time (about 15 hours) because they are much harder. But lentils, chickpeas and mung beans are very worth wild waiting for.

Steps for Soaking Buckwheat Groats
1 Cup Dry Raw Buckwheat = 2 1/3 Sprouted

  • Choose only raw, untoasted grains. Rinse and drain the grains, then place in a large bowl and cover with purified water. The water should be at least 2 inches above the level of the grains.
  • Soak the grains covered, for 3 to 4 hours. Drain the soaked grains, and rinse well.
  • Place the grains back into a bowl and cover with a clean kitchen towel and set the bowl on a counter in room temperature.
  • Rinse and drain the grains every 8 hours. Most grains will begin to sprout in 24 to 48 hours.
  • Once the grains have fully sprouted, rinse one last time, and refrigerate for up to 3 days, or dry in a dehydrator to use in flour.


Raw Buckwheat Grouts

Buckwheat Groats Up Close

The Initial Soak

My Sprouted Groats. Probably Left Them Sprouting A Little Too Long, But They Were Tasty!


Why Healthy

  • Sprouted busckwheat is an excellent source of complex carbohydrates, protein and fiber. Buckwheat is also abundant in minerals (iron, phosphorus, magnesium, and copper), phytonutrients, antioxidants, and vitamins B1 and B2.
  • Pears are known for their impressive list of phtyto-nutrients, anti-oxidants, and soluble fiber.
  • Flaxseed is the most widely available botanical source of omega-3 fatty acids.
  • Hemp seeds are rich in protein and essential fatty acids.



Buckwheat, Pear, & Walnut Cereal

Yield: Serves 4

Prep Time: 15 Mins + Soaking & Sprouting Time


2 Cups Sprouted Buckwheat
1 Pear, Cored & Chopped
3 Tablespoons Finely Chopped Walnuts
1 Tablespoon Hemp Seeds
1 Tablespoon Milled Flax Seeds
2 Teaspoons Raw Honey
1 Tablespoon Ground Cinnamon
1/3 Cup Dried Cranberries or Blueberries
Nut Milk of Choice


Follow steps above for sprouting buckwheat.
Once sprouted, mix the measured buckwheat in a bowl with the rest of the ingredients.
Serve in individual bowls, topped with nut milk of choice.


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