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Cooking Guide – Sprouted Buckwheat

Sprouted buckwheat is rich in protein and essential amino acids like lysine and arginine. When cooked, it can take on a soft whole grain or a porridge consistency, and when toasted it becomes light and perfectly crunchy. Below we’ve listed some of our favourite quick and easy ways to cook sprouted buckwheat, and every method takes under 10 minutes. 

For breakfast, buckwheat makes a delicious sweet or savoury porridge, especially when topped with some toasted buckwheat granola for texture. At lunch, it can make a wonderful whole grain salad with roasted vegetables or a hearty addition to green salads. Use sprouted buckwheat as a side dish or in a pilaf for a delicious dinner. 

The sprouting process activates enzymes that aid in our ability to digest the naturally gluten-free grain. It also decreases its distinct earthy flavour into something much more subtle and breaks down the structures of the seed, giving it that satisfying crunch. Sprouted buckwheat also cooks much quicker (just 3 minutes in a pressure cooker, yes you read that right!). 

There are many ways to cook sprouted buckwheat and unfortunately we cannot list them all on the package, see below for a few comprehensive cooking methods. We also gave the slow cooker a try, but we didn’t list it because it’s not one of our preferred methods. Because sprouted buckwheat cooks so quickly, we found the slow cooker produced a mushy texture. We hope you enjoy your sprouted goodness!

Have you tried a different method than those listed below? We would love to hear about it! You can contact us here.

How to cook sprouted buckwheat on stovetop

Whole Grain Consistency
  1. Measure desired amount of sprouted buckwheat
  2. Place in strainer and rinse
  3. Put rinsed buckwheat in pot and add water or broth (1 part buckwheat to 4 parts water)
  4. Bring to a boil
  5. Turn burner to low heat, cover and let simmer for 10 minutes, or until desired texture is reached. It is best to taste it in order to determine if it’s your preferred texture.
  6. Strain any excess water and rinse
Porridge Consistency (1-2 servings)
  1. In medium sized pot, mix 1/2 cup Organic Sprouted Buckwheat and 1 1/4 cups water, milk or milk alternative (coconut, almond etc.)
  2. Bring to a boil
  3. Turn burner to low heat, cover and let simmer for 20 minutes, or until desired texture is reached. It is best to taste it in order to determine if it’s your preferred texture.
  4. Optional for extra deliciousness: add 1/2 tbsp of butter or coconut oil, a pinch of salt and a drizzle of maple syrup or honey.

How to cook sprouted buckwheat in an instant pot

Whole Grain Consistency
  1. Measure desired amount of sprouted buckwheat.
  2. Place in strainer and rinse.
  3. Transfer to Instant Pot and add 3 parts water to 1 part sprouted buckwheat.
  4. Set the Instant Pot to pressure cook (manual) on high for 3 minutes, then immediately quick release the steam.
  5. Remove from Instant Pot, strain and rinse.
Porridge Consistency
  1. Add 1 part sprouted buckwheat and 3 parts water to Instant Pot.
  2. Set the Instant Pot to pressure cook (manual) on high for 3 minutes, then let it Natural Pressure Release (NPR) for 10 minutes.
  3. Optional for extra deliciousness: add milk or milk alternative, 1/2 tbsp of butter or coconut oil, a pinch of salt and a drizzle of maple syrup or honey.

How to toast sprouted buckwheat

Toasted buckwheat is the perfect topper for yogurt, cereal and salads, added to granolas and muselis, or even eaten on its own as a crunchy snack!

  1. Preheat the oven to 350°F.
  2. Add 2 tsp of oil (olive, coconut etc.) for every 1 cup of sprouted buckwheat, stir to coat evenly and add spread in one layer on a baking tray. 
  3. Bake for 5-6 minutes, stirring halfway (the ones on the outer edges will toast quicker than in the center). Watch carefully and remove from the oven when they’ve just started to brown. 
  4. Optional: try tossing with cinnamon before baking to top yogurt and cereal, or garlic powder, chili and cumin for a crunchy salad topper.
Once cool, store in an airtight container at room temperature. 
A pot of sprouted buckwheat porridge
Sprouted buckwheat cooked in an Instant Pot
Toasting sprouted buckwheat

Storage Instructions

Dry Sprouted Buckwheat: Store in your pantry at room temperature in a dry environment. After sprouting and drying, sprouted buckwheat has an approximate shelf life of 2 years. The lot code printed on your bag will indicate the exact date.

Cooked Sprouted Buckwheat: If you are not planning to consume your cooked sprouted buckwheat soon after preparing, store in an airtight container in your refrigerator for 3-5 days.
Still have questions? Contact us any time!
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