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Fresh Sprouted Buckwheat and Nectarine Salad

Updated: Jul 25, 2022

A fresh salad with sprouts as the main protein source. It's zesty, sweet and crunchy and will fill you up on its own with the added fibre of nectarines and the nutty flavour of walnuts and sprouted buckwheat kernels.

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With pre-prepared buckwheat sprouts, you can put this salad together for a quick lunch or add it alongside another dish to share with friends or family.


Tips and things to remember

Buckwheat is a complete protein. It's naturally gluten-free and when sprouted, lends its own unique nutty flavour to any fresh meal.

If you don't have time to sprout the buckwheat, you can soak them for 3-4 hours, rinse and drain and add them to your salad. Buckwheat kernels can be eaten raw, however like most grains are better digested if they are cooked, soaked, or sprouted.

For tips and instructions on how to sprout buckwheat kernels, refer to my Sprouted Buckwheat page.

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A zesty pick-me-up. Ready in 10 minutes for lunch or to add to your dinner spread.

Sprouted Buckwheat and Nectarine Salad

Time: 10 Minutes Yield: 2 Serves

Nutrition Facts


1 cup sprouted buckwheat

1 Nectarine, pitted and sliced

2 cup rocket leaves

1/2 cup mint leaves

1/2 cup parsley leaves

1/2 cup crushed natural walnuts

3 Tbsp Olive Oil

1 Lemon, juiced

1 Tsp Salt


1. Rinse and drain buckwheat kernels

2. Remove parsley and mint leaves from stems, or, roughly bunch together so the stems are collated and separated from the parsley leaves and roughly chop, throw away the stems or store in freezer for use in pastes or chutneys.

3. Mix rocket and herbs in a big bowl, toss buckwheat kernels through followed by walnuts and nectarines.

4. Add olive oil and lemon juice and finish with salt before serving.

Note: This salad is delicious with extra olive oil and salt. For additional flavour, double the oil and salt quantity. Add the oil and salt slowly and taste until desired flavour achieved.



Average Quantity per Serving

Energy 78.7 kJ

Protein 0.4g

Fat, total 0.9g

- saturated 0.1g

Carbohydrate 2g

- sugars 0.3g

Sodium 9mg

* Created with Nutrition Panel Calculator. Nutrition information is an estimate and will vary depending on quantities used and served.

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