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Buckwheat | Soaking and Sprouting

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Buckwheat Groats are one of the quickest sprouts around.  You can soak ’em for 20-30 minutes, rinse a few times and enjoy. Or you can continue the process to fully sprout them which can take up to 48 hours, which will unlock a powerhouse of nutrients.

Wooden bowl with raw uncooked buckwheat on table

Buckwheat groats are nutty, plump and extremely tender (when soaked).  The word Groat literally means “a hulled seed”.  Despite its name, buckwheat doesn’t contain wheat.  It’s a gluten-free seed shaped like a plump pyramid.

Sprout-able buckwheat kernels are stripped of their inedible outer coating and then crushed into smaller pieces. They are lighter in color.  If they are brown they have been toasted and are referred as Kasha.  Be sure that you don’t confuse the two.

I love to sprout buckwheat groats because they open up (literally) to a powerhouse of nutrients.  They are an excellent source of complex carbohydrates. as well as low in fat and have no cholesterol.  They are also a good source soluble and insoluble fiber, contain folate, zinc, protein, iron, magnesium, phytonutrients, antioxidants, resistant starch, phytate and other nutrients.

How do I use Buckwheat in my diet?

There are so many wonderful things that you can do with sprouted buckwheat.  After I sprout, dehydrate and put them in a jar to have them on hand for when kitchen creations strike!  Looking for a healthy snack that offers a crunch?  Buckwheat!  Sprinkle them on salads, ice cream,  coconut yogurt, oatmeal, chia porridge, eat by the handful, mix in granola, crackers, breads, cookies and so many other recipes.  After sprouted toss with your favorite seasoning and dehydrate them.

Using groats as an ingredient will lower the calories and fat intake when they take the place of nuts.  Use them as a cereal with some nut milk…remember Grape Nuts cereal?! (that used to be my favorite cereal prior to adding raw to my diet).   Let it soak with other ingredients for a muesli.  Use it in a pie crust (grind to a flour or put it together like a graham cracker crust).  See, I can’t stop the ideas from rolling in.

Dry seeds are dormant and very difficult to digest but once they are soaked and sprouted they your body will be able to digest them and better absorb all the wonderful health benefits that they have to offer.   Soaking a seed ends its dormancy and begins a new life.  Special note… if you have a compromised digestive system, cooking them after the sprouting stage will be much easier on your body.

1 cup dry raw buckwheat = 2 1/3 cup sprouted (roughly)

close up of buckwheatEnjoy within 30 minutes:

  1. Mix 2-3 parts water to 1 part buckwheat.  You can’t use too much water, but you can soak for too long.
  2. The buckwheat seeds absorb a lot of water while soaking.  All that matters is that we provide enough of it.
  3. Mix up the seeds to assure even water contact.
  4. Soak for about 30 minutes.
  5. When ready to drain and rinse the soak water, skim off any non-seeds that are floating on the water. Sometimes foreign “objects” can get mixed into the seeds.
    • Soaked buckwheat becomes what is known as “mucilaginous”, it creates a slimy coating around the seeds… this happens when it is soaked too long. If this happens, just keep rinsing till the water runs through more clearly.

OR Sprout for optimum nutrition:

Rinsing and cleaning:

  1. Buckwheat Groats create starchy/cloudy water,  be sure to rinse them for about a minute before soaking.  This won’t remove all the starch but it will help.
  2. Use a strainer that had small enough holes to where the small buckwheat seeds won’t fall through.

Soaking Process:

  1. Transfer the buckwheat seeds to a bowl or quart sized jar.
  2. Add 2-3 times the amount of water to 1 part of seeds.  So for 1 cup of buckwheat, add about 3 cups of water.   Give the seeds a quick stir to ensure that water contact is made by all seeds.
  3. Soak for 30 minutes.  Remember that they absorb up all the water they need quickly, that is why their soak time is so short.  If they get waterlogged by soaking too long they may never sprout.

Time to sprout:

  1. Pour the seeds into a mesh strainer and rinse thoroughly with cool water, around 60-70 degrees (F).
    • The soak water will very thick with a starchy water so, in order to get better sprouting results, you will want to make sure to rinse this off as much as possible.
    • Rinse until the water runs clear and is less viscous.
    • Do not skip this step.
  2. You can leave the seeds in the mesh strainer for the sprouting session, or use special sprouting trays.
    • I find that keeping them in the strainer makes for less mess and easy cleanup.
    • I set the strainer inside of a large bowl to catch any of the draining water.  This important, this allows air to circulate and stops water from puddling in the buckwheat which could encourage bacteria growth.
  3. Set your drained buckwheat out of direct sunlight and at room temperature, 70 degrees (F) is optimal. This is where your sprouts will do their growing.
  4. Cover the sprouting contain with a breathable cloth such as cheesecloth.  They like air-circulation, so don’t suffocate the sprouts.

Rinsing and draining:

  1. Twice a day rinse and drain the buckwheat.
    • A good time would be right away in the morning when you are having breakfast, and then again in the later part of the day, when you are preparing dinner.
    • So approximately, every 8-12 hours.
    • If you live in a warmer climate you might want to add in one additional rinse and drain.
  2. Remember to rinse water around the temperature of 60-70 degrees (F).
  3. Be sure to cover in-between rinse and drain sessions. I encourage you to taste your crop of buckwheat at every rinse session, even after the first initial rinse and soak.  They are already alive and can be enjoyed at any time during this process.  I stop my grouts from sprouting when small tails form, otherwise they can get too bitter.


  1. After the final rinse/drain session (again stopping at your desired time frame), drain them as thoroughly as possible after that final rinse.  Spread out on a paper towel and blot dry.  They will store best in your refrigerator if they are dry to the touch.
  2. Refrigerate ~ Place the sprouts in a plastic bag, or sealed container of your choice and store in the fridge.
    • Use in breakfast porridges, sprinkle on top of yogurt or on top of salads for added crunch.
  3. Dehydrate:
    • You can dehydrate the sprouted buckwheat by spreading them out on the mesh sheet that comes with the dehydrator.  If the holes in the mesh screens are too large and your buckwheat seeds fall through, place on the teflex sheet.  Place another mesh sheet on top to prevent them from flying around when the blower fan is on.
    • Dry at 115 degrees (F) for about 4-6 hours or until completely dry.
    • Store in an airtight container.  These are great to eat by the handful, add to; granolas, yogurts, porridges, etc.
    • Create a buckwheat flour by placing the seeds in a grain container that comes with the Vitamix or Blendtec and process to a fine powder.  You can also use a spice or coffee grinder but you will need to do this in smaller batches.  Make the flour as needed so you don’t lose nutrients.

105 thoughts on “Buckwheat | Soaking and Sprouting

  1. Jelaine says:

    Hi Amie,
    I just want to thank you, thank you, thank you, for the wonderful recipes. Girl you are talented, you are the True Queen of Raw Food! I say this because you care, you not only give us recipes you explain yourself and give us step by step pictures of going though the process WOW! who does that? No one but you. I know I speak for for myself and all your fans when I say we are blessed to have you in the raw food movement, Thank you again. :)

    • amie-sue says:

      Dear Jelaine,
      My goodness, you have me blushing something fierce. :) Thank you for your kind words, they come as a great encouragement! Many blessings to you …. amie sue

  2. Jelaine says:

    Hi Amie,
    will you ever show how to sprouted and used organic brown rice. Thanks

    • amie-sue says:

      Well since you asked…you bet! Anytime you want to see how something is done or want a recipe tested, just let me know. There is no greater joy for me. Let me get to work on this for you, so stay tuned. amie sue

  3. kalina10 says:

    I’m so glad we can communicate on a thorny topic for quite me try to germinate buckwheat, the best time to obtain the baby trees, buckwheat is the 7th day after sprouting, the amount of vitamin C is maximum, is on the amount of beneficial nutrients the body is at the top. I have an automatic Germinator, but after day 2-3, buckwheat, gets a bad odor and mildew, I tried a germination tray, buckwheat washed first with lime, or unwashed, I rinsed her 3-4 times per day, and still nothing. I would like some advice how to germinate buckwheat chapels without having to mold or smell bad.

    • Irene Bruce says:

      I am responding to someone who asked for advice about her buckwjeat sprouts going bad. In my experience 7 days is too long to sprout them. Day 4 or 5 is max for me, but sometimes i use them within 24 hours. I think your Maybe buckwheat is too moist in the sprouting process. In 24 hours i only rinse 2 times. In my experience if i rinse more often the sprouts go bad, as you described. Good luck!

  4. Liana says:

    Hi Amie,

    Thank you for all you do! You have made it so much easier for me and my family to start the raw food journey. I wanted to clarify the instructions for sprouting buckwheat groats. In the instructions above it says to soak overnight. In the Cocao Buckwheat Puff cereal recipe it instructs to soak for 60 minutes. Thank you for your time:)

    • amie-sue says:

      Oh thank you Liana for pointing this out. I made the correction to 60 minutes. When I first learned about sprouting these groats it was recommended to soak over night but I have since learned that soaking for 1 hour is sufficient. Have a great day! amie sue

  5. Lizzy says:

    Hello Amie Sue…what an absolute pleasure and inspiration your site is…I stumbled upon it searching for ‘Sprouting Buckwheat Groats’…and voila! there you were and i haven’t left your site since ;D…I am a New Raw Foodie and feel secure that i can continue doing so with your guidance and generosity of information.
    Many thanks to you,

    • amie-sue says:

      Thank you Lizzy… what inspiring words of encouragement! If I can be of any help to you along your journey, please don’t hesitate to ask. I may not know all the answers but I will do my darnest to help. :) Have a blessed day! amie sue

  6. Bridget says:

    Are there negative effects to ingesting the mucilage? I was thinking about using these to make overnight oats, but sub the buckwheat for oats of course. So is it necessary to drain the “slime”?

    appreciate it!

    • amie-sue says:

      Good day Bridget,
      Personally, I would not consume the mucilage after soaking buckwheat groats or any oats, grain or nut. Part of the reason for soaking these is to release the phytic acid which is a nutrient inhibitor and is hard on our digestive system… so with that bit of knowledge, the soak water contains that and well shoot, that just doesn’t seem wise to me to eat/drink.

      Here is a wonderful link if you have some time to do some reading. I hope this answered your question. Blessings, amie sue

  7. Bridget says:

    Ok thank you for the wonderful replies! So if I were to soak buckwheat groats, drain the mucilage, and then combine with non-dairy milk and fruit to leave soaking overnight, would that be safe to consume? Or would more mucilage form?

    Appreciate it,

    • amie-sue says:


      Are you talking about soaking them a second night but this time in the milk and with the fruit? CAn you share with me what you overall goal is with what you are doing so I can better understand? I want to help you. :) I would soak them as instructed overnight then you could either dehydrate them to make a crunchy cereal texture or blend them in the blender to make a porridge, then add a little milk and fruit. Keep talking to me, so we can come up with an amazing breakfast for you! amie sue

  8. Bridget says:

    Yes, I would like to make this:

    but with buckwheat groats instead of oats.
    I truly appreciate you helping me out :)

    • amie-sue says:

      Oh Bridget that sounds yummy!
      This is my suggestion if you want to eat this type of breakfast on a regular basis. I would soak, rinse, drain and sprout your buckwheat groats, then dehydrate them. You can do large quantities and store them in a jar. Then when you want to make this recipe or one like it, measure out the amount of groats needed, add all the ingredients and continue to follow the recipe. To me that would be the best route to go. Does that makes sense? If you don’t want to go through that, soaking the groats for an hour, rinsing really really well and proceeding with the recipe should be fine.

      If you sprout and dehydrate the groats, you don’t have worry about soaking the groats; you soaked them to release the phytic-acid, you sprouted them (tiny tails) and get more nutrients from them, dehydrate them on a low temp and they will keep for a several months. Then it’s like having an instant cereal on hand.

      Most importantly, listen to your body… ask yourself how you feel when you eat them in all these manners. Do you have a problem digesting them at any point? etc.

      Good luck and keep me posted. Have a great evening, amie sue

  9. Bridget says:

    Thanks so much Amie Sue! I don’t have a dehydrator unfortunately, but I would love to take that piece of advice when I have one in the future.
    I will do what you suggested and see how my body reacts.

    Thanks again for all your help!!

    Have a wonderful night,

  10. pascale says:

    Hi Amie-Sue
    Thank you for this great imformation.
    I am on 85% raw food diet to replace the after cancer medication an i need to be alkaline , i eat a lot of sprouted buckweat groats evry day,and i cannot find anywhere if
    sprouted buckwheat groats are alkaline.
    do you know about that?
    thank you have a great day pascale

  11. Drew says:

    Hi Amie-sue,
    I would like to know if it is possible to make buckwheat puffs at home. I usually buy these ready made but now I have purchaed some organic buckwheat groats. If not I will sprout them thanks to the information that you have provided.
    Many thanks,

    • amie-sue says:

      Hello Drew….

      Buckwheat puffs? Hmm, let me Google what those are. haha BRB….Ok back, it was as I thought. Buckwheat puffs are not raw. Were you hoping to make it raw or were you just asking in general, regardless if they remain raw or not?

  12. Drew says:

    Hi Amie-sue,
    No, they are not raw. They are popped (puffed), just like popcorn and other grains you can pop.
    Buckwheat puffs are used as a breakfast cereal which I mix in with rice puffs, corn puffs, etc.
    In Australia we use the term kernels, not groats.

    Thanks from down under,

  13. I sprouted some buckwheat groats and used them to make fruity buckwheat crisps – yum! I referenced your post on my blog :-) http://itcomesnaturallyblog.wordpress.com/2013/06/19/buckwheat-sprouts/

    • amie-sue says:

      That is great Emily. So glad that you are enjoying them. There is something so… life giving… when it comes to sprouting. Have a blessed day! amie sue

  14. Nicole says:

    I’m thinking that the best thing is happening to me right now. I went raw cold turkey to alleviate unexplained illness over a period of 18 months. Within the first week, I started to feel better. It’s a struggle sometimes in terms of knowing what to prepare other than a salad…..this is a ‘God-Send’. big THANKS Amie-Sue!!!!!!!!!

    • amie-sue says:

      Thank you and you are welcome Nicole. I do hope that you are feeling better with each passing day. Eating fresh, whole foods can do wonders for the body… stay in tuned with yours, eat clean, fresh and organic as much as possible. Our main enemies in food are processed and chemically filled ones. I hope that you find great inspiration throughout my site. Never hesitate to ask me any questions if they arrise. I will do my best to help and answer. Blessings, amie sue

  15. Liam says:

    Is the “slime” edible. My friend leaves the mucilage and eats the sprouted buckwheat groats this way.

    • amie-sue says:

      Hello Liam,

      You want to rinse the “slime” down the drain. I don’t recommend eating it. Soaking buckwheat reduces phytic acid. Phytic acid is a mineral inhibitor. If we are soaking the buckwheat to bring out this phytic acid, then it would be in the soak water and consuming the soak water would negate the purpose in the first place. Have a great evening, amie sue

  16. charlie says:

    I’ve just started my raw diet a few months back.
    I love it but I needed some diversity.
    Thanks ever so much for this.

    • amie-sue says:

      How is it going Charlie? Diversity is good… keeps it a way of life rather than a “diet” Blessing to you on your journey. amie sue

  17. Karin says:

    Hi Amie-Sue. Love your site – thank you for sharing so much. I am a little confused concerning the soaking-time for buckwheat compared to oat. Under oat you explain how important it is to soak oat for at least 8 hours and 24 hours would even be better according to Donna Gates. How come that you recommend to soak buckwheat for only 60 minutes? It is my experience that it still contains a lot of “slime”, which l think would be best to get rid of? So I soak overnight before I start the sprouting. Actually I have tried to soak for only 1 hour and i get a allergic reaction when I eat the porridge made out of these buckwheats?! Would love your comments :-)

    • amie-sue says:

      Good afternoon Karin,

      First thing first… if you get an allergic reaction with the shorter soak time of buckwheat, then by all means soak for the extended time. I respect Donna Gates and have studied her site and book throughout time. But I never take one “voice” as the final answer. I do my best to really research the material that I share. I spend hours looking at many different sources, which as you may know is a real challenge. The information on the Internet can really go all over the board.

      I am a huge advocate for soaking, nuts, seeds and grains. We, personally, don’t digest any of them well, without doing so. I do find that with buckwheat, the slime is present no matter the soak time, I just rinse, rinse and rinse. I tend to also refer to the “Sprout People” web-site since this is their main area of expertise. They state that ~ Note: Groats take up all the water they need quickly, that is why their Soak time is so short. They get waterlogged if soaked too long, and will never sprout – so -Don’t over-soak!. You can read more on their site, if interested: http://www.sproutpeople.com/seed/bwgroats.html

      But again, in your case… I would do what works best for you. That is the bottom line with anything. I hope this helped some. Have a great weekend, amie sue

  18. Glorianne says:

    I am SO happy to hear you describe the white vs. tanny brown. WOW, I’ve been soaking and activating buckwheat for 3 years and really didn’t know the difference. I think I’ve been using the toasted without knowing it. Unbelievable. I don’t know if I even see the white stuff. I make delcious buckwheat crackers in my excalibur, using carrot pulp and juice along with sunflower and pumpkin seeds and a bunch of other stuff. THANKS FOR BEING SUCH AN EXCELLENT TEACHER! I’ll be on the hunt now.

    • amie-sue says:

      Your so welcome Glorianne… it’s all a learning process… everyday, isn’t it? :) I love learning about healthy foods and everyday I still get surprised about all the neat things that there are to learn about them. Have a blessed day, amie sue

  19. Donna says:

    Hi! I truly love your website and recipes. I’m so happy that you “experiment” with raw foods because you end up making unbelievable creations.

    I have a question for you. Have you ever used Kamut? Do you know anything about Kamut such as would it be a good replacement for Buckwheat?

    I bought some Kamut and sprouted it. I didn’t know what to do with it, and I don’t know if it can be consumed raw and sprouted, so I threw it away.

    Thank you in advance for your response!

    • amie-sue says:

      Good evening Donna,

      It is so nice to have you here. Thank you for commenting!

      I don’t use kamut because it is a glutinous grain. We can’t do gluten in our home. But you could use in place of buckwheat or even make a nice mix of the two. Once you had it sprouted it would have been good tossed into salads. You could have even dehydrated it and then ground it to a flour to use in place of buckwheat.

      I wish I knew more but since we can’t eat it, it makes it hard to give advice. :) Have a blessed evening Donna. amie sue

  20. Susan says:


    Have to let you know this —

    I had soaked and drained some buckwheat to use in my buckwheat/apple/date breakfast. I’d forgotten about it for about a week and a half in the fridge. I took it out, thinking I’d have to throw them out, but OMG! Beautiful, sweet-smelling sprouted buckwheat met my eyes!

    No turning, no rinsing, just soaked overnight, drained, and stored in a glass container with a rubber lid in the refrigerator! Pretty easy sprouting, I must say. I think these little guys are much more eager to sprout that people give them credit for.

    Dehydrating them now for a crunchy snack later. :)

    • amie-sue says:

      lol that is great Susan… glad to hear they didn’t grow any bacteria or molds since they didm’t get rinsed or aired out. Amazing actually. Thank you for sharing. :) Have a great weekend, amie sue

  21. Natalie says:

    Hi there! I just sprouted buckwheat groats for the first time, and they are now being dehydrated. I followed your directions, and I put them in the dehydrator once they had little tails. I ate a handful earlier before putting them in to dry, and I have had a horrible stomach ache all day. I also got a terrible stomach ache when I sprouted quinoa a few years ago. I’m confused because I thought that sprouting was supposed to help our bodies digest..? Would you be able to shed any light on this for me? Also, will they be easier on my stomach once they are dehydrated? Thank you so much in advance! I love your website :-)

    • amie-sue says:

      Hello Natalie,

      Sprouting does help with digestion but we are all so different internally and our bodies respond to different foods in different ways. I can’t answer if they will be easier to digest once dehydrated, you will have to test that out. The best advice I can give is to experiment more with buckwheat to see if your body can or can’t tolerate them in any form. Here are a few ideas:

      #1 – Test eating them again on a day where you didn’t have much for other foods yet… so you can for sure pin point if they were the culprit.
      #2 – Try eating them dehydrated, perhaps make a small porridge with them to test them.
      #3 – If you eat some cooked foods, try making a single serving on the stove top and see if you respond to them in the same manner as raw.
      #4 – Did you rinse them REALLY REALLY good before eating? It takes a while to get the “Slim” off.

      What do you think of testing them this way? I have gone through spells over time with buckwheat and well shoot, many other ingredients, to where they might sit fine with me but a year later they don’t, etc. Keep me posted, amie sue

  22. Christina says:

    Hi, I have been sprouting and dehydrating buckwheat grouts for about a year now. I would like to get some nutrition information on sprouted buckwheat grouts as opposed to the non-sprouted (cooked) buckwheat, i.e. protein, carb and fat content. I read all the time that sprouted buckwheat has more protein, but how much more exactly? Thank you.

  23. Gayle says:

    Could you make buckwheat milk?

    • amie-sue says:

      Shew thing Gayle. I would follow the same instructions as with the oat milk but you only need to soak the buckwheat for 30+ minutes. Rinse super well and proceed with blending them in the blender with water… drain through a nut bag and there you have buckwheat milk. :)

  24. Brent says:

    Hi Amie-Sue,

    Thanks so much for sharing your knowledge of raw foods and passion for helping others. I really like how research authoritative sources and consider multiple sources for more accurate reporting.

    I am relatively new to sprouting and am wondering about the changes to nutrition when sprouts are dehydrated. I would assume that water soluble vitamins, and possibly enzymes, would be lost in the dehydration process. Have you come across any good resources on this matter?

    Many thanks for all that you do.

    • amie-sue says:

      Hello Brent,

      Here is an exert from the following site… http://greensmoothie.com/dhd/faq.php
      Home food drying leaves vitamins, minerals, proteins and enzymes virtually intact.
      Some vitamin C is lost because dehydrating is an air-based process. Vitamin C is not air-soluble, but it is changed into an inactive form by air contact. So it’s best not to leave sliced fruit out for too long.
      When a food is sliced and its cells are cut open, the surfaces exposed to air lose some vitamin C.
      Vitamin C is water-soluble. Dehydrating removes water, but the good news is it leaves the vitamin C behind in the fruit and sprouted grain. The C does not evaporate with the water.
      Vitamin A – or Beta-Carotene in plant foods, a critical anti-oxidant – is retained in dried food. Because it is light sensitive, dried foods rich in Vitamin A, like carrots, bell peppers and mangoes, should be stored in a dark place.
      Minerals in fresh fruit and vegetables – such as selenium, potassium, magnesium – are not altered when they’re dried. Fresh-picked sun-ripened fruit from the farmer’s market is rich in the sodium your nerves and joints are starved of. Dehydrating gives you a year-round balance of minerals.

      There is a lot of information on the web that shares different views regarding food preservation. Sprouting is a method that unlocks the living force of nutrients within its “Shell”. I have my own thoughts and opinions based off of everything I have read over the years. I know this didn’t really give you what you were looking for… This is a great subject matter and requires a lot of research to find the exact information that you are wishing to receive. I too would love to see a chart that scientifically broke down and compared all the vitamins and minerals … in how they are effected in all ways of preserving or in food prep.

      Have a great evening, amie sue

      • Brent says:

        Hi Amie-sue,

        Thanks so much for your helpful response; it was both interesting and provided me with some more food for thought.

        Also, thanks for posting about Excalibur. I think I’m going to make the plunge.


        • amie-sue says:

          Your welcome Brent. You won’t be disappointed with an Excalibur… a whole new world will open up for you. Have a wonderful evening, amie sue

  25. Linda says:

    I just sprouted some buckwheat groats over the last few days, following your directions. When I went to do my final rinse, I noticed that some of the sprouted groats had turned black! Do you think this is mould? Should I get rid of the whole sprouted batch? It seemed to be only groats in the bottom of my sieve, so maybe they didn’t get rinsed well enough, or aired out? What do you think? Thanks so much!

    • amie-sue says:

      Good evening Linda,

      One of two things come to mind (maybe more, we shall see as I type haha)

      1. Is it the actual seed that is black? Did you notice any black seeds in the mix when you were washing them, getting them ready for sprouting? I tend to find a handful that I pick out myself.

      2. Any other odd characteristics that might indicate mold? Fuzzy stuff? Off putting smell? If you notice any of those two or both… toss them for sure.

      3. When you say “some” – can you tell me what the ratio is, example: out of 1 cup of buckwheat, 4 were black.

      To me, without knowing the answers to the questions I asked and without being able to see it myself… it sounds like it could be mold…. the rinsing, draining, the room temp can all play factors into that. If it were me, I would toss them. I don’t want you ingesting any form of molds.

      Don’t become discouraged… try again. Sometimes, strange things can happen and soon it will be old nature for you. Sprout on! Have a great evening, amie sue

  26. Marlin says:

    Is there a use for the water that the buckwheat has been soaking in?
    Big Island

  27. Helen says:

    I’m seeking to reduce the fat/nut/seed content in raw recipies for burgers, breads and crackers that start by soaking and then blending nuts and/or seeds while wet, combining them with other ingredients and then dehydrating the final preparation (eg sunflower and veggie sausages comes to mind for which the sunflower seeds need overnight soaking before blending with veggies and forming sausages). I am aware that you can use ground dehydrated sprouted buckwheat in place of dried ground nuts and seeds in recipies, but can you similarly replace soaked (wet!) nuts and seeds by soaked and slightly sprouted (wet!)buckwheat groats? I could then turn my recipie for sunflower and veggie sausages (for example) into one for buckwheat based veggie sausages!! I am happy adding some ground flaxseed in for binding, or using a little olive oil to make the mixture stick together. Even using half soaked sunflower seeds and half wet sprouted buckwheat groats would be helpful. Any suggestions?

    • amie-sue says:

      It sounds like you have a solid plan Helen. It is all a matter of experimenting and finding the right balance of nutrients, taste and texture that you desire. Just make sure to write down every recipe you try, just in case you find the perfect end product. :) amie sue

      • Helen says:

        Thank you for writing!
        The trouble with me is that I’m a theoretician (a theoretical physicist actually) and spend all my time working things out in my head, and never getting round to experiments!!!……If you think my plan makes some degree of sense then I’ll take your advice and try!! Thank you very much. Helen

        • amie-sue says:

          I am just like you Helen in the thought-department… that is what leads me to making all of the recipes that I do. I can’t tell you exactly how each scenario will turn out without testing it myself. There is really no substitute for experience. The trial and error method is your best teacher. :) If you have an exact recipe that you have come up with and want to run it past me, please do so… that will better help me in helping you! Have a great day. I am off to dodge the rain drops as I head to town. hehe amie sue

          • Helen says:

            Now rain is something I can really relate to. It comes down in sheets here. I live in South Wales (UK) on the coast, right alongside the sea – beautiful and green, but very very wet. Good luck with all your work. Helen.

            • amie-sue says:

              Thanks Helen. :) I do love the rain. There is something very peaceful about to me. I can imagine that you experience quite a bit of wet weather! Have a blessed day, I plan on it. hehe amie sue

  28. Shakirah Copney says:

    I am on a long and exciting journey via buckwheat. I want to sleep on it and cook with it. I’m in Detroit and I need 240 lbs. of the hulls or seeds to make two xl twin mattresses, for my diy palette day bed. Hoped I could get a little more for recipes and such-EVERY RECIPE YOU POST LOOKS DELISH! I’ve caught hell trying to purchase any in bulk, without going broke of course, and spoke to a local farmer. He told me he could sell me what I needed if I could find a way to clean the hulls and/or seeds. I’ve almost figured out the washing part, yet the drying of it all still eludes me. Can I place my freshly washed hulls and/or seeds in a zippered pillowcase and toss lightly in the dryer? Any help is welcomed and appreciated…gotta have all my materials in place by December 30th…

    • amie-sue says:

      Hello Shakirah,

      Wow, a whole bed made of buckwheat?! :) Never heard or seen such a thing. My dad sleeps on a buckwheat pillow and has for years. He LOVES the thing. I can’t really advise you on the drying process for such an endeavor. I only work with it in small batches which are consumed in yummy recipes. Your idea sounds like a good one though. Have you ran that past the companies that harvest it? Good luck and keep me posted. So interesting. hehe amie sue

  29. Tamara says:

    Hello Ami-Sue,

    Thank you so much for your wonderful informative site. I started eating raw food a few days a week about 2 months ago and my body loves it! Like you I cannot eat all raw I simply cannot stomach it after 4 to 5 days, so I listen to my body and cook something! I just purchased a dehydrator and there is a flat bread recipe included…it said to soak the buckwheat groats and sprout. No further information, so I did a web search and came upon your fantastic website. Thanks for the correct information on soaking buckwheat. I can see that it is going to become a favourite site for me..I do not know why it has not come up on my Google searches before, happily it has now. Many blessings and Happy New Year! Tamara

    • amie-sue says:

      I guess there is a timing for everything Tamara. :) I am glad that you found my site too and I hope that it keeps brining your inspiration. I am so thrilled to hear that you are learning to listen to your body and have been feeding it accordingly. That is the best thing you can do for yourself. Many blessings to you in the new year and please keep in touch. amie sue

  30. Helen says:

    FOrgot to say …. making cookies using the ‘very easy’ cookie/porridge mix above also requires dehydrating! They turn out quite moist when I do it – I like them like that. I do around 12 hours usually – flip after 8. But one of the best aspects of dehydrating compared to baking is that the timing is so much less crucial. I love this raw stuff. I’ll never be fully raw – I don’t want to as my digestion is poor but it is a great addition to an otherwise healthy wholefood vegan diet. And it is so much fun! Hx

    • amie-sue says:

      I am in the same boat Helen… digestion-wise. I have had to cut back on my raw intake. I know raw seems to help some with such issues, but not this body. We all respond to food so differently. But that’s ok… we don’t need to be “black or white” about what we eat AS long as we are eating a whole food diet, using the best possible ingredients that are available to us. :)

      Have a glorious day! amie sue

  31. Helen says:

    I do indeed agree that it is question of individual need. SOme people are simply not designed to be fully raw. Some people say they can do it, but even then it is debatable as to whether or not it really is the best way to get maximum possible nourishment from your food. Optimising your intake of nutrients in the easiest possibly way for your body to handle is the safest I think. For some people this might mean only small quantities or raw food. My own raw intake is low – but previously it was negligible. I had to learn a lot about how to prepare raw food before I could tolerate anything really. Juices are key for me – and well-strained nut milks. Dehydrated grain based foods like breads and cookies seem to be fine, but I can’t handle nut and seed fibres – raw or dehydrated. Even cooked nuts are an issue. They aren’t really designed to be easily digested – whole seeds are for growing trees really!
    Just do your best. Never beat yourself up about it. If cooking something means you get more out of it (more pleasure as well as more nutrients) then do it! Why force feed yourself stuff that you can’t digest anyway.
    The more people realise this the better. Yes raw is great – but it is not everything. I think a lot of peaople loose site of this.
    Take care of yourself

    • amie-sue says:

      Amen Helen. I really appreciate that you shared this. I so agree. :) We all respond to food so differently and just think, if we all ate the same way how boring it would be. Due to allergens, likes, dislikes, health issues, etc… we are forced to continually explore what can be done with foods! How exciting is that?! Have a wonderful weekend Helen. amie sue

  32. Jackie says:

    I’m new with sprouting.I want to be able to do more and often but I am not sure about the different ways you can sprout. It seems people do it differently. Can you answer something for me? Can I sprout buckwheat on paper towels? Is there a beneficial difference between sprouting in paper towels, dirt or in a jar? Thank you so much for your help.

    • amie-sue says:

      Good morning Jackie,

      Yes, you can sprout buckwheat on paper towels, I use to do it that way. I haven’t ever done it on dirt, never heard of that approach. In the write up I did here, I use a mesh strainers or jar these days. Sprouts are actually a lot of fun to do. I love to watch life growing into our foods. Have a great day, amie sue

  33. Elora Norman says:

    Hi there, is it necessary to dehydrate, can i use sprouted buckwheat as a salad base for a raw vegan salad I am trying to make? I do not have a dehydrator and just wanted new options for salad bases other than zucchini noodles and cauli rice :)

    • amie-sue says:

      Hello Elora, You don’t have to dehydrate them by any means. Treat them just like fresh produce and make sure you eat them before they go bad and take on any mold. Enjoy! amie sue

  34. Jenny says:

    Thanks for such a detailed tutorial! I buy this delicious (but very expensive) sprouted buckwheat and blueberry cereal. I want to make my own, and this is exactly what I needed to know.

    • amie-sue says:

      You are welcome Jenny. So happy that I could help line things out so you could use this method of sprouting. Enjoy and have a wonderful holiday season. :) amie sue

  35. […] If you want to learn more about how you can sprout or dehydrate buckwheat groats, check out this great article. […]

  36. Jan Cowell says:

    Hi, just found your site and its fantastic. Mydaugher is into the quick soaked version of buckwheat, wondering how long it lasts for and how to store or just do the 30 min soak when and as you need it.

    • amie-sue says:

      Good morning Jan,

      I am sorry that it took me a bit to respond to you. I have been on a “walk about” for the past 6 weeks (see blog posting). I am not fully integrating back into things but I wanted to start tackling some of the questions that have been collecting. :) All that to say, I appreciate your patience with me. :)

      Welcome to my site. I hope you find much inspiration! Personally, I would just soak as needed since the time frame is so short. It would most likely last a few days though if you made a large batch. Use your senses (eyes, nose, taste) to see how it does. I hope this helps. Have a blessed weekend, amie sue

    • yoshi says:

      Hello. I live in tokyo, Japan and I’m just learning about sprouting.
      I love eating alfalfa and bought one that is buckwheat.
      I don’t think buckwheat sprouting is very popular in Japan so I wanted to find a good site to buy organic sprouting seeds.

      Can anyone give me information on that?

      Thank you so much.


  37. Sally says:

    Hi there, I just wondered if there is a difference between buckwheat groats and puffed buckwheat. I can only seem to get my mitts on puffed buckwheat.

    Many, many, thanks, sally

  38. Jill says:

    Hi AmieSue! I thank you for your helpful posting and, believe it or not, read through this ENTIRE string of Q& A (a somewhat tedious task for a person with lowered patience) in search of answers to my questions. I do not think I saw a precise (or rough) match, so here I go:
    a) I’ve worked though your directions and, after two days, many of my groats have tails. Some of those tails are extremely long, in fact. But not ALL of the groats have sprouted. It’s about half, roughly. Is that typical? If not, do I pick out the sprouts and keep rinsing and attempting to sprout the rest? I fear I’d not be able to get each and every sprout and may end up with mold and have to pitch otherwise perfectly edible (almost-sprouted) buckwheat.
    b) is it possible to dehydrate the sprouts in a slack oven? (eg, on warm for several hours?)
    Oh, and one more thing: what is Excalibur??
    My very best–Jill

    • amie-sue says:

      Hello Jill,

      I appreciate your energy to read through all of the comments in trying to seek your answer. :) Let me see if I can help you:

      Q – I’ve worked though your directions and, after two days, many of my groats have tails. Some of those tails are extremely long, in fact. But not ALL of the groats have sprouted. It’s about half, roughly. Is that typical?

      A – This could be a drainage problem. With your next batch make sure that after rinsing, that the buckwheat is draining really well. It could also be the buckwheat, try another brand next time and see if that helps as well.

      Q – If not, do I pick out the sprouts and keep rinsing and attempting to sprout the rest? I fear I’d not be able to get each and every sprout and may end up with mold and have to pitch otherwise perfectly edible (almost-sprouted) buckwheat.

      A – This would be a crazy task and I don’t want you to go crazy. I would just enjoy them all right now. Even though some didn’t grow tails, they start that process after 30 minutes of soaking. :)

      Q – Is it possible to dehydrate the sprouts in a slack oven? (eg, on warm for several hours?)

      A – I don’t know what a slack oven is. I tried to Google it and didn’t see anything right off. Can you explain this to me? If it’s like a typcial oven, please read this posting that I did. https://nouveauraw.com/dehydrating/conventional-oven-food-drying/

      Q – Oh, and one more thing: what is Excalibur??

      A – The Excalibur is a dehydrator. I have been using several of them for 8 years now and LOVE them. You can see them here:https://nouveauraw.com/equipment/dehydrator-supplies/

      Happy to help with any further questions. Have a wonderful day, amie sue

  39. elli mor says:

    Dear Amie-Sue,
    I was wondering if you have any recopies contain Teff please or how can I use it in my raw law carb diet?

    • amie-sue says:

      Hello Elli,

      I am sorry, but I don’t. I have just started to tinker with Teff but in the cooked ways. You never know, I may bring some recipes in but I need to learn more about how it functions in recipes, etc. Have a great day, amie sue

  40. […] 2 cups buckwheat, soaked & sprouted […]

  41. Jan Ogden says:

    Hi Amie Sue, Hope this finds you great and happy for the summer days ahead… WE have had allot of rain lately here in BC, Canada… But looks like tomorrow will bring some sunshine. I just finished making my husband an Italian Quinoa salad.. I always try to do a raw for me… I soaked some buckwheat groats and then added all of the other raw ingredients of my husbands vegan salad. But I then thought that perhaps I had to let the buckwheat, sprout, before it would give me the nutrients of it…. Was just into your site to find the answer… That’s where I was relieved and happy that I could use the buckwheat without having to sprout it all the time….It tasted great and I’m happy that I can be happy again for the neat things we can do in the raw food diet… Thanks for all the info that you give us.. It’s a treasure… Hugs, jan

    • amie-sue says:

      So happy to hear that some sunshine is coming your way Jan. :) We just had about 4 days of a wind storm (loved it) but now I think the wind brought in some really warm temps. When it comes to buckwheat, many people over soak it… common mistake. But glad that your salad turned out yummy. :) I appreciate all that you shared. I loved reading about your experience. Have a glorious day. amie sue

  42. Crossroads45 says:

    Hi Amie Sue

    Question. Is there a difference between buckwheat groats and buckwheat? I thought I ordered buckwheat groats on amazon and I got a bag that just says buckwheat. I went to amazon and see that Bobs Red Mill does have groats and I thought thats what I ordered. I soaked this buckwheat last night. Overnight so now I am wondering if I soaked to long. In my book it said there would be little tails. There aren’t. When I used actual groats for one of your recipes in the past, I did get tails. I am so confused? I don’t know whether to use this stuff or not!

    • amie-sue says:

      Good morning Lori,

      Please send me a link of exactly what you ordered. Blessings, amie sue

      P.S. There is kasha which is toasted buckwheat, which won’t sprouted because it’s been heat treated. Raw buckwheat will.

  43. […] lentils, beans, corn, peas, chickpeas and grains like rice, millet, quinoa, amaranth, oat and buckwheat (also sprouted very tasty) which is part of the knotweed […]

  44. Dainty says:

    Hi AmieSue! Ok, so I have read through the comments but I still have a question lol! I’m sorry, I’m easily confused. . .

    After soaking and rinsing (before allowing tails to sprout) is it possible (or worth it) to dehydrate at that point?

    And again, just so I completely understand the directions you have given at this point; we soak, rinse, (rinse again), sprout tails, THEN dehydrate?

    Thank you so much for your attention to my question! And thank you for everything you do! I am learning so much :)

    • amie-sue says:

      Good day Dainty,

      Sorry for the delay in responding. I have been a bit under the weather and slower in tackling all the site stuff. You don’t have to sprout tails on the buckwheat if you don’t want to. I do prefer a tiny tail on my sprouts for unlocking more nutrients, but for me, if the tails get too long on buckwheat, they get a bit more bitter tasting.

      And yes, you are right… “we soak, rinse, (rinse again), sprout tails, THEN dehydrate” :) You can eat the sprouts without dehydrating them but they would need to be consumed within a few days so they don’t mold.

      I hope this cleared things up. Keep me posted. blessings, amie sue

      • Dainty says:

        I’m sorry you have been under the weather, I hope you are on the upswing :)
        Thank you so much for your reply! So if I soak until I see small tails, then I will unlock a few more nutrients than if no tails?

        I soaked a few for about 20 Minutes just for a quick snack- they were delicious! Probably a new favourite :)
        Thank you for all of your help!

        • amie-sue says:

          Thank you Dainty… I can’t tell if I feel better just yet. lol One minute I do, the next I don’t. But I am in good spirits. :) And to answer your question, yes, the little tail helps to unlock more nutrients. This can take a 2-3 days. Enjoy them both ways. :) Blessings, amie sue

  45. […] This is an investment of time, but is SO worth it! When you soak your buckwheat overnight, then sprout it for two days, it becomes a ‘highly energized’ live food – and technically a vegetable. But dried, it tastes like Rice Krispies! Try it out – follow the guide here. […]

  46. Renee says:

    Hi there, am I understanding correctly that you can eat raw buckwheat sprouted for 30 minutes?

    I’ve been diagnosed with severe anemia and learning more about phytic acid as an iron inhibitor. Several sites say buckwheat doesn’t have any phytic acid, so that part is confusing.

    Any input would be helpful.
    Thanks kindly

    • amie-sue says:

      Good day, Renee,

      From my studies, I see that buckwheat does have some phytic acid. It is low compared to some other foods but it does have some. I try to look for my information from reputable sights, so you really have to do your homework. Google is the wild wild west when it comes to seeking answers. My best advice is… whether you chose to believe it does or doesn’t… it sure doesn’t hurt to soak it to help reduce what traces there may be. Blessings and I hope you heal quickly. amie sue

  47. […] is not wheat, nor is it related to wheat. It has no gluten. Once the buckwheat is sprouted you can dehydrate it on a low heat setting. (115 is good) It remains raw but it’s crunchy like granola. Given I don’t eat grains, […]

  48. Magali says:

    Hello Amie-Sue. :)

    Thank you so much for all your work.
    I’m reading you from Switzerland. By the way, did you know that the first part of your name (amie) means friend in French ? I guess I’m not the first to tell you that. :)

    I’ve read the comments but I’m sadly still confused about the soaking time.
    You see, I’d like to make a quick and easy snack for this afternoon. My plan is to soak the buckwheat, rince it and then just add vegan milk and fruits, making a simple porridge. I don’t want to sprout nor dehydrate, I want to consume it immediately.

    But I’m confused by the soaking time. In the article, you say 30 minutes, but in the comments you talk about 60 minutes.
    I’ve tried once letting it soak for only 30 min but it was very crunchy for my taste.

    Thank you very much for your help.
    Have pleasant day. :)

    • amie-sue says:

      Hello Magali,

      It’s so wonderful to hear from you, all the way from Switzerland. A large amount of my heritage comes from your area. I hope to visit there one day!

      I am sorry for the confusion. I let buckwheat soak anywhere from 30-60 minutes, depending on how I am going to use it. If it is too crunchy for you at 30 minutes, then let it soak as long as needed that agrees with your tastebuds. It won’t hurt it to soak longer.

      I hope this helps, blessings. amie sue

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