How long does it take to make Buckwheat Microgreens and Avocado Sushi Rolls?
This recipe takes approximately 25 min total.
25 min
· Serves 2
· Updated September 2, 2026
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Buckwheat microgreens are best added fresh as a finishing ingredient. These delicious sushi rolls featuring buckwheat microgreens provide a fresh and vibrant twist, inspired by IchiUmi Sushi's innovative approach to sushi. Perfect for a light lunch or dinner.
This recipe takes approximately 25 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 sushi rice
1 1/4 cups water
4 sheets nori (seaweed)
1 ripe avocado, sliced
1 cup buckwheat microgreens
1/4 cucumber, julienned
Soy sauce, for dipping
Sesame seeds, for garnish
Rinse the sushi rice under cold water until the water runs clear, then combine it with water in a pot and cook according to package instructions.
Once the rice is cooked, let it cool slightly before spreading it evenly over the nori sheets, leaving the top edge clear.
Layer the avocado slices, julienned cucumber, and buckwheat microgreens on the rice, then roll the nori tightly, sealing the edge with a little water.
Slice each roll into bite-sized pieces, sprinkle with sesame seeds, and serve with a side of soy sauce for dipping.
Enjoy your fresh sushi rolls packed with the nutritious crunch of buckwheat microgreens!
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