Love oatmeal but want to switch it up? This pumpkin buckwheat porridge power bowl is low in fat, high in fiber and makes for a hearty breakfast that’s full of fall flavors. Vegan and gluten-free.
I recently went through our pantry and found that I had stock-piled a ton of bulk bin items, one of which was buckwheat groats. I know I’m not the only bulk hoarder out there, but I still think my collection is a bit ridiculous, so I’m on a mission to use them all up before buying any more. Enter this buckwheat porridge bowl with pumpkin.
Why You Should Sprout Your Buckwheat
Not really sure what I was going to do with the buckwheat, I decided to soak and sprout them. I’ve only tried sprouting a few times, but it really isn’t hard and it was so fun to watch the little sprouts form. Maybe I’m just weird but I love watching stuff grow, sprout, etc. It’s like magic!
You do have to have a little patience because it does take a couple of days to get your sprouts. I’m usually the most impatient person I know, but the sprouting worked to my advantage because by the time the groats had finished soaking/sprouting I had come up with a recipe idea.
Sprouting your buckwheat has many benefits, including:
Digestion – Sprouting legumes and grains makes them more easily digestible.
Changed Composistion – The composistion of sprouted legumes and grains changes in many beneficial ways, like producing more Vitamin C.
Becomes Alkaline – Foods are either acidic or alkaline and you need a good balance of both. By eating sprouted legumes and grains you’re adding more alkaline foods to your diet.
You can read more about the benefits of sprouting here. And if you want to sprout yours, here’s a great guide I found.
That said, if you don’t have the time for sprouting, just be sure you soak and rinse the buckwheat groats as it makes them easier to digest and the nutrients more readily absorbed in your body. After soaking, the groats may become a little slimy, that’s perfectly normal, just rinse them and use them according to the recipe.
Is Buckwheat Healthier Than Oatmeal?
As well all know, I am a huge oatmeal lover. From overnight oats to baked oatmeal I’ve shared so many healthy oatmeal recipes here on EBF! But I have to say… Buckwheat contains more fiber, potassium, vitamins B2 and B3 and less saturated fat than oatmeal (source). Does that mean oatmeal isn’t healthy? Of course not! I say it’s a good idea to add some variety and eat more Buckwheat! It’s super easy to cook with and can be used in a variety of different ways, just like oatmeal.
Ingredients in Buckwheat Porridge Power Bowl
sprouted buckwheat groats – despite what its name would lead you to believe, buckwheat doesn’t contain any wheat and it’s actually not even a real grain. It’s a pseudo-grain (the same as quinoa), so it’s naturally wheat and gluten-free. It’s also higher in protein than wheat, corn, rice and millet!
unsweetened almond milk – the liquid for cooking your buckwheat. You can make your own almond milk or use another non-dairy milk of your choice!
banana – make sure to use a ripe banana for an extra touch of sweetness!
pumpkin – you can make your own pumpkin puree or use canned! Just make sure you grab pure pumpkin and not pumpkin pie filling, as it has a bunch of added sugar.
vanillaextract – a flavor boost, if you don’t have any in your pantry you can skip this.
pumpkin pie spice – you can probably make your own pumpkin pie spice with spices already in your pantry, but picking up a store-bought blend works well too.
cinnamon – to top your bowl for an added boost of cinnamon flavor.
toppings – chia seeds, dried fruit and nuts make the perfect toppings and add a boost of hearty-healthy nutrients! I think this bowl is perfectly sweet on its own, especially with a little dried fruit on top, but feel free to sprinkle on a little coconut sugar or a drizzle of maple syrup if you need it to be sweeter.
How to Assemble a Power Bowl
Sprout Buckwheat – If you want sprouted buckwheat, make sure you do this step ahead of time! Follow the steps above or check out this helpful resource on how to sprout buckwheat.
Cook groats – Place sprouted (or soaked and rinsed) buckwheat groats in a pot with enough almond milk to cover the groats. Add banana slices and cook over medium heat until the buckwheat has absorbed the liquid and becomes soft. The timing will differ depending on how long you soaked the groats. My groats cooked up in about 7 minutes or so. If ever the buckwheat is getting dry, at a bit more almond milk.
Add mix-ins – Stir in canned pumpkin, vanilla, pumpkin pie spice and cinnamon. Cook until the texture is to your liking.
Serve – Divide into two bowls, sprinkle on toppings and enjoy!
How to Store Leftovers
This recipe makes enough for two bowls of buckwheat porridge. If you want to save one for later, I recommend storing it in an airtight container in the fridge for up to 3 days. Store the toppings separately so they do not become soggy.
Place sprouted (or soaked and rinsed) buckwheat groats in a pot with enough almond milk to cover the groats. Add banana slices and cook over medium heat until the buckwheat has absorbed the liquid and become soft. The timing will differ depending on how long you soaked the groats. My groats cooked up in about 7 minutes or so. If ever the buckwheat is getting dry, at a bit more almond milk.
Stir in canned pumpkin, vanilla, pumpkin pie spice and cinnamon. Cook until the texture is to your liking.
Divide into two bowls, sprinkle on toppings and enjoy!
If you’re new to buckwheat groats, look for the raw version, not the toasted version which is often called kasha. You’ll likely find it at your local health food store in the bulk bin section or on the grain aisle.
Serving: 1bowl without toppingsCalories: 245kcalCarbohydrates: 50gProtein: 7gFat: 3gFiber: 9gSugar: 10g