Sprouted buckwheat bites

Buckwheat: the poster child of all things hippie, wholesome and healthy. Once shunned as merely a bland cereal food known as kasha, it has certainly elevated its status as of late. Excellent both cooked and raw, and paired with any flavours thrown at it, the triangular seeds are frequently made into flour for use in noodles, crepes and many other gluten-free products on the market these days.

Although buckwheat has a deceptive name that can easily cause confusion, buckwheat is not wheat, nor is it related to wheat. It’s a seed! Raw and gluten-free enthusiasts alike are now rejoicing this healthful and versatile ingredient.

Sprouted Buckwheat Bites | A Dash of Compassion

My favourite way to use buckwheat is to sprout it, and then turn it into raw treats like these sprouted buckwheat bites. Despite the size of the actual groat, buckwheat is among the fastest growing of all sprouts.

To sprout, simply soak the groats for 30 minutes, rinse thoroughly and then place them in a large mason jar fitted with a sprouting lid (or you can use cheesecloth and a rubber band fitted over the jar opening). Place the jar on an angle upside down in a dish rack so excess water can drain from the jar. Allow to sprout for 24 to 36 hours, rinsing twice a day, or until the sprouting tail is as long as the seed.

Once sprouted, buckwheat becomes packed with live enzymes and vital nutrients.

Sprouted Buckwheat Bites | A Dash of Compassion

My last two batches of buckwheat sprouts were made into these quick and easy treats. Don’t be intimidated by their miniature size because they pack a substantial punch of deliciousness. The fresh vanilla powder is the star of this flavour show, perfectly balanced by the sweet dried fruit and crunchy buckwheat and hemp seeds.

With these mini bites of energy on hand, you’ll have no problem keeping up with family and friends during summer weekends full of activites like cycling, running and gardening.

Sprouted Buckwheat Bites | A Dash of Compassion

A quick reminder: If you haven’t yet signed up for the Treat of the Month Club for the month of May and beyond, you still have time! We’re taking sign-ups until the end of April.

Blog updates: Please note that I’ve added a new category under my recipes menu to include “vegan + gluten-free” and “vegan + raw” for those who are looking specifically for raw and/or gluten-free recipes. I’ve also updated my FAQs section.

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Sprouted buckwheat bites

Yield: 2 dozen


  • 1/2 cup raw almonds
  • 1/2 tsp vanilla powder (or seeds of 2 vanilla beans)
  • 1/2 cup chopped dates
  • 2 tbsp dried cranberries
  • 2 tbsp dried currants
  • 2 tbsp hemp seeds
  • 1 tbsp water, or as needed
  • 1/2 cup sprouted and dehydrated buckwheat groats


  1. Using a food processor, process the almonds to a coarse meal. Take care not to over-process or they will start to release their oils and turn into nut butter.
  2. Add the vanilla powder, chopped dates, dried cranberries, dried currants and hemp seeds and process until the mixture is well combined and starts to come together. It should look like a thick, wet dough and should stick together when pressed between two fingers. Depending on how soft your dates are, you may need to add the water and pulse to combine.
  3. Next, add the buckwheat and pulse just to combine.
  4. Use a half-tablespoon measure to scoop up the dough and roll into balls with your hands. You can leave them as mini balls or form them into square bites by pressing down on the dough ball and forming a square with your fingers. Freeze the balls or squares in an airtight containter to keep them from going soft.

If you prefer to make buckwheat bars, you can double the recipe and press the dough into a 9 x 5-inch loaf pan lined with parchment paper. Freeze for one hour and then cut into bars.



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17 Responses to “Sprouted buckwheat bites”

  1. Lisa Axworthy — April 20, 2012 @ 6:39 am

    These look fantastic ! Buckwheat is one of my mainstays iin Belarus! I will definitely make these – or better yet – WE can make these next time you’re here !

    love L


    • Nicole replied: — April 20th, 2012 @ 3:03 pm

      I think you’d love these, Lisa. I will bring my sprouting jar next time we visit!


  2. janet @ the taste space — April 30, 2012 @ 8:56 am

    I didn’t make these, but I ate one! I loved the sprouted buckwheat in the bars! I should make some more sprouted buckwehat – it tastes very nice. :)


    • Nicole replied: — April 30th, 2012 @ 11:32 am

      I’m glad you enjoyed it, Janet! It was nice to meet you yesterday.


  3. Heathy — May 3, 2012 @ 3:58 pm

    These look yummy Nicole! I love crunchy buckwheat in treats – esp in chocolate!!
    Wish I lived closer to get me hands on the treats of the month.


    • Nicole replied: — May 4th, 2012 @ 11:20 am

      Thanks, Heathy! We wished you lived closer, too.


  4. Beth — May 6, 2012 @ 1:25 pm

    Do the sprouted groats have to be dehydrated? I don’t have a dehydrator. Can they be done in the oven?


    • Nicole replied: — May 6th, 2012 @ 1:51 pm

      I think the recipe would still work if you don’t dehydrate them. You may not need the tablespoon of water as called for in the recipe, as long as the mixture holds together okay. Let me know how it works out!


  5. andreadevon — May 7, 2012 @ 4:44 pm

    These look so great! I’ve never used buckwheat in sweet bars like this, so I am excited to try. I love ‘sneaking’ whole grains/seeds into treats :)


    • Nicole replied: — May 7th, 2012 @ 5:17 pm

      Me, too! :) Hope you enjoy them.


  6. kelli — May 15, 2012 @ 4:47 pm

    How much buckwheat should I sprout to end up with 1/2 cup when sprouted?


  7. Kristi — June 1, 2012 @ 3:29 pm

    How long do you dehydrate the groats?


    • Nicole replied: — June 1st, 2012 @ 4:02 pm

      Sorry, I should have mentioned that in the recipe instructions! You only need to dehydrate the sprouted groats until they’re dry — about an hour.


  8. Jennifer — November 21, 2012 @ 7:43 pm

    Great treat especially since my daughter is now becoming vegan. Need to know how to keep sprouted buckwheat from continuing to sprout. I put in fridge?


    • Nicole replied: — November 21st, 2012 @ 8:44 pm

      Yes, dry off the sprouted buckwheat with paper towel and store them in a sealed container in the fridge. I hope your daughter enjoys being vegan! :)


  9. D — February 3, 2015 @ 11:39 am

    Can I substitute the vanilla powder for vanilla extract?


    • Nicole replied: — February 4th, 2015 @ 4:05 pm

      Real vanilla is an important flavour component here, so I’d suggest using vanilla beans if you don’t have powder.


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