Of which 0.5 g sugars and 0.3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (buckwheat) · Plant protein (buckwheat) · Unsaturated fat (olive oil)
Allergens none
Sprouted buckwheat bread
Grain, water, salt and a drizzle of olive oil — dense, moist and fully vegan.
Ingredients
- 360 g (12½ oz) raw buckwheat groats — whole groats (they come hulled); don't confuse them with the flour
- water, for soaking and sprouting — not included in the final weight
- 1 tsp salt (6 g)
- 1 tbsp olive oil (10 g)
- ½ tsp active dry yeast, optional (2 g) — just for flavor
Method
- Rinse the buckwheat well and soak it for 6 hours in plenty of water.
- Drain and rinse again (it releases a slimy liquid; that's normal). Leave it to drain in a strainer, rinsing twice a day, until the groats start to sprout, 12 to 24 hours.
The full method (7 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Breads, Cakes & Basics”. The English edition is coming soon.
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