How to Sprout Buckwheat & Sunflower Seeds


Hulled buckwheat and sunflower seeds are excellent candidates for sprouting because of their nutritional value. You can easily add these raw foods to your diet by eating them as a snack, sprinkling them on your salad or other food, juicing or making raw hummus. The process of sprouting either of these seeds requires a soaking period of less than 24 hours and a sprouting period of up to 48 hours. Once they have sprouted, you can rinse and enjoy your freshly-grown sprouts.

Sunflower Seeds

Step 1

Pour 1 cup of hulled sunflower seeds into a colander, rinse thoroughly with filtered water and drain.

Step 2

Pour the sunflower seeds into a wide-mouthed glass canning jar with a lid. Add 2 to 3 cups of filtered water to the seeds, or enough to cover the seeds, and place the lid on the jar.

Step 3

Soak the seeds for about eight to 14 hours. Drain the seeds by pouring the water and seeds into a colander. Rinse the seeds with filtered water and pick out any pieces of seed skins.

Step 4

Leave the seeds in the colander and place the colander on a plate to catch any water that happens to drain out. Allow the seeds to sprout in the colander over the next 18 hours.

Step 5

Rinse the seeds every nine hours (twice over the 18-hour period) by pouring filtered water over the seeds with a cup. Hold the colander over the sink to prevent water from leaking over the edges of the plate. Put the colander back on the plate after draining.

Step 6

Rinse the seeds with filtered water at the end of the 18-hour period, transfer them to a bowl and store them in the refrigerator until you are ready to eat them. Each seed should have a green "tail" emerging from it, which is a sprout. Discard any leftover sprouts after 72 hours or three days.

Buckwheat Seeds

Step 1

Place 1 cup of raw buckwheat in a colander and rinse with filtered water. Drain and place the buckwheat in a wide-mouthed glass jar. Fill the jar with 2 to 3 cups of filtered water, or enough to cover all of the buckwheat.

Step 2

Soak the buckwheat in the water for four to six hours or overnight. Pour the buckwheat into a colander, and rinse to get rid of the thick, syrup-like substance that may be present on the groats after soaking. A groat is a seed that has had its hull removed.

Step 3

Place a plate under the buckwheat to catch any water that may drain out, and allow the seeds to sprout over the next one or two days.

Step 4

Rinse the sprouts every six to eight hours over the next one to two days to encourage growth. Once the green "tails" emerge from the sprouts, they are ready. Do not rinse. Store the sprouts in the refrigerator until you are ready to eat them or for no more than three days.

Tips and Warnings

  • Keep the seeds out of direct sunlight when sprouting. They are delicate and they may sustain damage.

Things You'll Need

  • Hulled buckwheat seeds
  • Hulled sunflower seeds
  • Filtered water
  • Wide-mouthed glass jar


  • Living Foods: Sprouting: A Brief Overview
  • Vegan Coach: How to Make Sprouted Buckwheat
  • Happy Juicer: Sprouting Sunflower Seeds
Keywords: sprouting buckwheat seeds, sunflower seed sprouting, seed sprouting tips

About this Author

A native Texan, Cynthia Measom has five years of experience teaching the writing process to public school students in grades three to 12. Measom received her B.A. in English from the University of Texas at Austin in 1997. She is a certified teacher in early childhood through 12th grade. She has written resumes and bios for private clients since 2000.

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