Skip to content
Sprout buckwheat - buckwheat muesli recipe

Buckwheat sprout + buckwheat muesli recipe

Do you already know buckwheat? In this article, I'll show you what buckwheat is and the health benefits of buckwheat. I'll also give you a Gluten-free and vegan buckwheat muesli recipe and a guide to the Buckwheat germinate along the way.

  1. What is buckwheat?
  2. Advantages
  3. Preparation
  4. Germs
  5. Recipe
  6. Alternative use
  7. Summary

What exactly is buckwheat?

Buckwheat has nothing to do with wheat or cereals, but is a knotweed plant. Originally from Asia, buckwheat is particularly popular in Russian cuisine and is used in many recipes there. Buckwheat is a so-called pseudocereal and is therefore gluten-free. It is therefore an excellent alternative to wheat for people with gluten intolerance or people who are trying to avoid gluten. Pseudocereals also include quinoa and amaranth, which are also suitable for a gluten-free diet.

In sprouted form, buckwheat is particularly rich in nutrients and easy for the body to absorb. Due to its high nutrient density, you should regularly include buckwheat in your diet. Nutrition for example in the form of a delicious protein muesli recipe with buckwheat sprouts.

Advantages of sprouted buckwheat

Buckwheat Germ Buckwheat Sprout Buckwheat Muesli Recipe
Buckwheat germ after three days germinate

Let's start with the nutritional value of buckwheat. So what does buckwheat contain? Both sprouted and cooked buckwheat have a very good macronutrient distribution. The Fat content is relatively low at around 2 %, the proportion of readily available Carbohydrates is quite high at 71% and also the Protein content of approx. 10 % is impressive. Buckwheat also contains lots of B vitamins, plenty of Magnesium, phosphorus, Iron, Zinc and copper. Among the essential amino acids, the proportion of leucine and arginine is the highest. The nutritional value of buckwheat is therefore really good and is even improved by sprouting the buckwheat.

In sprouted form, buckwheat sprouts are raw and do not lose any nutrients through cooking. The germination process also breaks down proteins into amino acids, making them easier for the body to absorb.
Furthermore, the starch is converted into easily digestible sugars (not to be confused with unhealthy refined sugar!).

The vitamin content also increases during the sprouting process and thus increases the nutrient density. Sprouted grains are therefore a real nutrient bomb. Another advantage, as already mentioned, is that buckwheat is suitable for a gluten-free diet. Not to forget, buckwheat is very filling. Especially at the beginning of a vegan diet or a change in diet, many people are not as full as before. Buckwheat can help out very well here.

Tip: In the contributions "Vegetarianism Statistics." and "Veganism Statistics" you will find facts and figures about vegan-vegetarian nutrition and its effects.

How to prepare buckwheat

Buckwheat is super easy to prepare. First you should rinse the buckwheat under warm water and then you can simply cook it quickly.
When cooking, you should use about twice as much water as buckwheat. Bring the buckwheat to the boil briefly, then reduce the heat to low and leave to soak for approx. 15 minutes. Then rinse the buckwheat again with warm water to reduce the starch content.

You can prepare buckwheat in this way if you need it quickly. However, if you have a little more time and can plan ahead, I recommend a different way of preparing buckwheat. Namely sprouting buckwheat. You can find out why you should sprout buckwheat above in the benefits of sprouted buckwheat.

How to germinate buckwheat

You need to germinate buckwheat:

Buckwheat soak Buckwheat germinate Buckwheat muesli
  • Soak 120-150 grams of buckwheat in water for 30 minutes. You can then shake the jar of sprouts a little so that the starch dissolves even better. Now tip out the soaking water and rinse the buckwheat until there is hardly any starch left in the water (approx. 3-5 times).
  • Now simply place the jar of sprouts in the accompanying rack and rinse the buckwheat two to three times a day. For example, you can rinse it before work, after work and before going to bed.
Buckwheat Germ Buckwheat Sprout Buckwheat Muesli Recipe

You can eat the buckwheat sprouts after just one day, but you can also sprout them for longer. I recommend leaving the buckwheat to germinate for two to three days. If you have filled your sprout jar a little too full, you should rinse the buckwheat more often on the third day, otherwise it may start to go moldy. Or you can eat some of the sprouts on the second day and the rest a day later. Sprouting buckwheat is therefore super easy and only requires a little advance planning. The advantage of growing buckwheat sprouts yourself is that your sprouts are completely fresh and have not been packed in plastic in the supermarket for several days.

Gluten-free vegan buckwheat muesli recipe

For my gluten-free vegan buckwheat muesli recipe, you will need the following ingredients (although you can change the buckwheat muesli recipe to taste by adding or omitting something)

Buckwheat muesli recipe for muesli with buckwheat

Peel the bananas and cut them into bite-sized pieces. Wash the berries, mix all the ingredients in a bowl and enjoy! My vegan buckwheat muesli recipe is so easy. To add a little more variety to the vegan buckwheat muesli recipe, you can use other fruit instead of a banana, e.g. mango or pineapple. If you like it particularly sweet, you can add dried dates and cocoa powder.

Other uses of buckwheat

Salad with buckwheat Alternative use buckwheat
Buckwheat bread buckwheat germinate

You can of course also use buckwheat germ in a smoothie or eat it as a side dish to a hearty meal. Due to the relatively neutral, slightly nutty taste of buckwheat, you can season it flexibly so that it goes well with many dishes. You can also make delicious pancakes with buckwheat, for example, or add it to a salad as a filling topping.
If you puree the sprouted buckwheat, you get a delicious breakfast porridge, you can find a recipe for this in my Contribution to the breakfast porridge. Or you can also Make your own muesli bars and simply add some sprouted buckwheat to make it a little crunchier.
You can also buy so-called soba noodles, which are made from buckwheat. Unfortunately, I have not yet found plastic-free pasta. In any case, you can also use buckwheat (flour) to bake gluten-free buckwheat bread or replace some of the flour in other baked goods with buckwheat flour.

Sprouting buckwheat with buckwheat muesli recipe

For me, sprouted buckwheat is now an absolute staple food. I eat it almost every day in my muesli or as a breakfast porridge. Buckwheat also goes really well with oat flakes, which you can add to your muesli. The buckwheat muesli recipe never gets boring thanks to the variety of options.
Due to the excellent nutritional value of seedlings and sprouts, I have decided to integrate them regularly into my diet.

The buckwheat muesli recipe helps me to eat some of my sprouts right at the start of the day. I can only recommend that you eat sprouts regularly, as they are really helpful for your health and energy levels.

Buckwheat is an absolute basic for a vegan and/or gluten-free diet, as it can be used in a variety of ways, has a great macronutrient distribution and a super nutritional value. So have fun trying out the recipe and bon appétit!

All the best,

Julian from CareElite

P.S.: If you are more interested in natural health and nutrition, take a look at our Health Blog or our Nutrition blog over! If you're wondering what nutrition actually has to do with environmental protection, I also recommend my contribution to nutrition and the environment.

Coffee box Suggestions for improvement Newsletter

* Links with asterisks are so-called Affiliate linksIf you click on it and buy something, you automatically and actively support my work with, as I receive a small share of the proceeds - and of course nothing changes in the product price. Many thanks for your support and best regards, Christoph!

Julian Hölzer

Julian Hölzer

Hi, my name is Julian and I am a trained vegan nutritionist. In 2016 I started to get involved with veganism and quickly learned how big an impact our diet has on the environment and how diverse plant-based diets can be. That's why I want to inspire you to get involved with veganism too.

Leave a Reply

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