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How to Sprout Buckwheat Groats

Writer's picture: Meenu BalajiMeenu Balaji

Updated: Jan 10

I did not know that you could sprout buckwheat groats. I discovered buckwheat accidentally, in an organic food store, in New Zealand. After dropping my son in kindergarten, I would explore organic foods and produce on the shelves. There was this grain, that I had never seen before. I browsed to learn that it is gluten-free and healthy. I also tried the buckwheat flour, but that's a story for another time.


It is pretty easy to sprout buckwheat and we'll see how.

What is Buckwheat?

For someone like me, who doesn't know what buckwheat is; it is a pseudo-cereal (1, 2, 3). It means buckwheat is not a real grain. Also, it is not related to wheat as the name suggests. Buckwheat is a gluten-free pseudo cereal (4, 5, 6). Surprisingly, it is a complete protein like Quinoa with all the essential amino acids (7, 8, 9). Therefore, it is a wonderful plant-based protein for vegans and vegetarians.


Additionally, buckwheat has many health benefits and can act as a prebiotic (10, 11, 12 13). Hence, it might be a good option for people with celiac disease (14, 15, 16, 17, 18) and gluten intolerance. However, individual responses may vary.

Is it okay to Eat raw Buckwheat?

Raw buckwheat is hard to digest. It may not suit everyone. Besides, you won't get all the nutrients from raw buckwheat. It is better to soak it before cooking. You can also sprout them. Sprouting helps to remove the anti-nutrients from buckwheat. This increases nutrient availability (Anti-nutrients are compounds that interfere with nutrient absorption). Sprouting makes buckwheat more digestible.

how to sprout buckwheat groats

How to Sprout Buckwheat Groats?

  1. Check if the buckwheat will sprout- it should not have been roasted. Buckwheat should be raw.

  2. Soak the buckwheat groats overnight.

  3. Drain the water in the morning and rinse it to remove the sliminess.

  4. Leave it in a sprouting jar or tie it in a muslin cloth.

  5. Rinse the groats many times during the day.

  6. It should sprout in 2-3 days. On a hot day, the buckwheat sprouts faster.


Buckwheat Nutrition:

  • Buckwheat is a fantastic source of dietary fiber and plant-based protein, making it an excellent addition to your diet. Although the protein content in buckwheat is lower than other pseudo cereals like amaranth or quinoa (19, 20), it is still a healthy choice, especially for those looking to increase their protein intake through plant-based foods. Explore 7 vegan protein foods. The fibre content in buckwheat supports a healthy gut.


  • Some studies show that buckwheat may improve diseases like celiac disease or colitis (21, 22, 23). Buckwheat helps with its antioxidant effect or improving good bacteria like Bifidobacteria and Lactobacillus (24).


  • In addition to fiber and protein, buckwheat is rich in essential minerals like copper, magnesium, and manganese. These micronutrients help boost energy production, support a strong immune system, and contribute to bone health as well. These important minerals in buckwheat also help support enzymes that aid in food digestion and nutrient absorption.


  • Interestingly, buckwheat is also high in rutin (25). Rutin is a phytochemical found in sprouted buckwheat. Rutin helps regulate blood sugar levels, making buckwheat a great choice for individuals with diabetes or those trying to control their blood sugar(26, 27). It also supports heart health.


  • Buckwheat sprouts also have many antioxidants that may reduce inflammation and protect from cancer (29).


  • Another key nutrient in buckwheat is Coenzyme Q10 (CoQ10), which supports heart health and provides energy to cells. CoQ10 has been shown to have anti-aging properties and can help protect cells from damage (30, 31, 32, 33).


  • Research on buckwheat sprouts suggests they can help lower cholesterol levels, particularly LDL cholesterol, a major contributor to heart disease. By reducing LDL cholesterol, buckwheat helps keep the arteries healthy and lowers the risk of developing cardiovascular diseases (LDL, 34).


    How can you use Buckwheat Sprouts?

how to eat buckwheat, how to eat buckwheat sprouts, add buckwheat sprouts to smoothies
  • Use it as a topping to cereals, salads, smoothie bowls or soups.

  • Add sprouted buckwheat to make a protein-rich fruit bowl. The buckwheat sprouts add a good texture.

  • Use it in sandwiches for a nutritious filling.

  • Make an instant chaat.


Buckwheat Groats Recipe - Chaat

Ingredients:

  • Buckwheat sprouts

  • Red onion - finely chopped

  • Chaat masala - to taste

  • Black salt - to taste

  • Cumin powder - a pinch

  • Coriander leaves- finely chopped

Instructions:

  1. Add the sprouts to boiling water.

  2. Turn off the stove, close it with a lid and let it be for 5 minutes.

  3. To this add all the above ingredients and mix.

  4. Squeeze fresh lime juice and serve.

If you want some tasty meal ideas, pop by our gut-friendly recipes in our collection.


How to Store Buckwheat Sprouts?

You can keep buckwheat sprouts for 2-3 days. Alternatively, you can roast the buckwheat groat sprouts and store them in a container for a week. Grind this to a flour and use it in pancakes or pasta.


buckwheat pasta, how to use buckwheat flour, buckwheat pancake

Buckwheat Groats Health Benefits:

These tiny powerhouses are not only delicious but also loaded with health benefits. You might have to rethink your pantry staples.

Buckwheat groats, Buckwheat groats benefits

1. Heart Health:

Buckwheat groats are filled with heart-loving nutrients such as magnesium and fibre. Fibre can help lower cholesterol levels. It also supports your heart health.


2. Digestive Wellness:

Say goodbye to sluggish digestion! Thanks to their high fibre, buckwheat groats keep things moving smoothly in your digestive system. Therefore, it prevents constipation and promotes gut health.


3. Blood Sugar Control:

Keeping your blood sugar levels in check is important for overall health. Buckwheat groats can lend a helping hand in reducing blood sugar levels. Their complex carbohydrates release energy slowly. This helps to stabilize blood sugar levels and reduce cravings.


4. Nutrient Rich:

Don't let their small size fool you. Buckwheat groats are packed with essential vitamins and minerals like iron, zinc, and B vitamins. These nutrients are vital for energy production and overall well-being.


5. Gluten-Free Goodness:

For those with gluten sensitivities or celiac disease, buckwheat groats are a safe and delicious alternative. They're naturally gluten-free. Additionally, buckwheat also increases the good bacteria in the gut.


6.Weight Management:

Buckwheat groats are low in calories but high in fibre and protein, making them an excellent food choice for weight management. The fibre helps you feel full longer, reducing overall calorie intake and promoting healthy weight loss.


7.Antioxidant Power:

Packed with antioxidants like rutin, buckwheat groats can help protect your body from oxidative stress. These antioxidants play a vital role in reducing inflammation and supporting immune function, ultimately helping to fight off disease.


8.Bone Health:

Buckwheat groats are a good source of magnesium, phosphorus, and manganese, essential for maintaining strong, healthy bones. Eating buckwheat regularly can support bone density and reduce the risk of osteoporosis.


Ready to reap the rewards of buckwheat groats? From savoury salads to hearty breakfast bowls, the possibilities are endless. Include this nutritious grain in your diet plan to improve your health. Explore more gluten-free foods if you are eating a gluten-free diet.

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