How long does it take to make Herbed Buckwheat Bowl with Avocado & Buckwheat Microgreens?
This recipe takes approximately 30 min total.
30 min
· Serves 2
· Updated March 16, 2026
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Buckwheat microgreens are best added fresh as a finishing ingredient. Earthy buckwheat groats tossed with fresh herbs, avocado, cherry tomatoes, and a generous handful of tangy buckwheat microgreens.
This recipe takes approximately 30 min total.
Buckwheat microgreens work best as a fresh finishing ingredient, adding color, texture, and a just-cut flavor that stands out right before serving.
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1 cup buckwheat groats
2 cups boiling water (for soaking) + 2 cups filtered water (for cooking)
2 tablespoons fresh cilantro, minced
2 tablespoons fresh basil, minced
1/4 cup flat-leaf parsley, minced
1 tablespoon fresh mint, minced
1 avocado, pitted and diced
1 cup buckwheat microgreens
1 cup cherry tomatoes, halved
1 tablespoon hemp seeds (optional)
1 tablespoon fresh lemon juice
1/2 teaspoon tamari or Bragg's Liquid Aminos
Sea salt and freshly ground pepper, to taste
Soak buckwheat groats in boiling water for 10 minutes. Drain and rinse under cold water until it runs clear.
Combine rinsed buckwheat and 2 cups filtered water in a saucepan. Bring to a boil, reduce heat, and simmer uncovered 5–7 minutes until tender.
Strain off any excess water; fluff with a fork and transfer to a large bowl.
Add cilantro, basil, parsley, and mint. Toss to combine and season with salt and pepper.
Gently fold in avocado, buckwheat microgreens, cherry tomatoes, hemp seeds, lemon juice, and tamari.
Serve immediately, garnished with extra lemon slices if desired.
Buckwheat microgreens are grown from Fagopyrum esculentum seed and cut young for a mild, lemony green with a tender stem. Research interest centres on the flavonoids rutin and quercetin, which rise sharply as the seed germinates. Most published work measures sprouts rather than tray-grown microgreens, so figures should be read as indicative of the germinating plant rather than of a specific harvest.
• Buckwheat is a recognised dietary source of the flavonoid rutin, and germination has been shown to raise rutin and quercetin levels well above those of the ungerminated seed.
moderate evidence• Published measurements are largely from sprouts rather than tray-grown microgreens, and values vary with cultivar, germination time, and growing conditions.
strong evidence• Buckwheat is not a cereal and contains no gluten, though shared handling and milling can introduce cross-contact.
strong evidence1. Analysis of Phenolic Compounds in Buckwheat (Fagopyrum esculentum Moench) Sprouts Modified with Probiotic Yeast — Molecules, 2022
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