How to Sprout Buckwheat

Yes, I'm on a buckwheat kick. After making pancakes with buckwheat flour the other week, I realized I had raw buckwheat groats. So what's a sensitive tummy lady to do? Sprout them...obviously! Have you sprouted your own grain before? It takes time and dedication and each and every little grain becomes your baby, but it's great practice in mindful cooking and eating, not to mention it will give you a whole new respect for what you put in your mouth.

I typically purchase my quinoa and rice pre-sprouted, however, I haven't been able to find a prepackaged sprouted buckwheat option (that's not in a mix of grains) // I'm also trying to reduce waste a.k.a. shopping bulk bins more often. Sprouted grains have a higher nutritional value, think of it like buying a conventional egg vs. a pastured egg. Folate, iron, vitamin C, zinc, magnesium and protein levels in particular are increased with sprouting.

So, now I know you want to eat sprouted grains, but do you know how to do it? Don't worry it's super easy and all you need is your grain of choice -- in this case buckwheat -- and filtered water! Ready, go!

Ingredients // Pantry items:

  • Raw buckwheat groats 
  • Filtered water
  • Fine mesh strainer


  • Soak groats overnight (or for approx. 8-12 hours)
  • Transfer soaked groats to a fine mesh strainer and rinse thoroughly to remove residue
  • Keep goats in the strainer and let dry out and sprout atop a bowl
  • Rinse groats 3x a day as a film tends to build on them 
  • 24-36 hours later you should see sprouts coming out of your groats. That means they're ready!

If you want to store your sprouted groats, you must dehydrate them to remove moisture. This sounds complicated, but is actually really easy to do even if you don't have a dehydrator. Simply set your oven to the lowest temperature possible (usually 170F), line groats on a baking sheet, and dry for 5 hours or so until all moisture is removed. Store in a sealed container for up to three days!