Buckwheat is known as a pseudograin because it can be used much like a grain and is popular in gluten-free recipes and cereals; however, buckwheat is actually a fruit seed, a relative of sorrel and rhubarb.

When it comes to sprouting, think of buckwheat any way you like, as a grain or seed. It's delicious either way!


The first and possibly most important step to sprouting buckwheat is to make sure that the buckwheat is sproutable.

  • Look for a raw buckwheat groat.
  • The word “sproutable” may be printed on the package.
  • Avoid roasted or toasted buckwheat.
  • Avoid buckwheat that has already been cracked or milled in any way.

Instructions for Sprouting Buckwheat

  1. Place ½ cup buckwheat in a quart-size sprouting jar or other sprouting container.
  2. Fill with water, cover with a sprouting screen or mesh sprouting lidSoak 20-30 minutes.
  3. Drain all water off the buckwheat.
  4. Invert the jar over a bowl at an angle so that the buckwheat will drain and still allow air to circulate.
  5. Drain 1 hour, rinse, and drain again. Repeat rinsing and draining every hour until the rinse water runs clear. Buckwheat is very starchy and requires more rinsing at first than other sprouting seeds.
  6. Once the initial draining and rinsing is complete, drain and rinse 3-4 times daily.
  7. Once sprouts reach desired length, usually ½-1 inch, drain well and enjoy immediately or transfer to a covered container.


Sprouts will keep in the refrigerator for several days.

To make sprouted buckwheat flour, dry the buckwheat in a dehydrator, oven, or in the sun and grind into flour.

How to Use Sprouted Buckwheat

Try sprouted buckwheat or sprouted buckwheat flour in one of these recipes.