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Recipes

Sunflower Sprouts (Step By Step)

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Grow sunflower sprouts at home in 1-3 days and add to smoothies or blend into salad dressings, patés, sauces, raw vegan cheese, and more.  

Sprouted sunflower seeds are small and tender, with a mildly nutty, earthy flavour and delightful sprinkled over salads or your morning cereal for added nutrition.

A small dish is filled with sunflower seed sprouts sitting on a white surface with a green kitchen towel, cheesecloth, rubber band and a jar.

Sunflower sprouts are just sunflower seeds that you soak and allow to germinate. These can be harvested at an early stage, and enjoyed before their first leaves form. This is my preferred way to enjoy them.  A little more than a soak. They're quick and versatile.

If you like to see the green leaves, those appear in about a week.

These differ from sunflower microgreens because there are no green leaves on these sprouts. If you’re looking for how to grow those longer gorgeous sunflower greens instead, (YUM!) I'll pop in a link as soon as it's up on the blog.

Sprouting Series

Are you curious about sprouting? If so, then do check out my sprouting series on the blog here to get more familiar with it all.

My other current sprouting recipes include: How to grow broccoli sprouts, how to sprout quinoa, sunflower sprouts, sprouting buckwheat, how to sprout chickpeas, sprouting adzuki beans and how to sprout lentils.

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Are sunflower seeds good for you?

Yes, sunflower seeds are healthy and a great source of protein and fibre. They are rich in many nutrients, including vitamins C and E, calcium, iron, selenium, copper, zinc, antioxidants, polyunsaturated fatty acids and more. 

If you want to read about sunflower sprouts nutrition, and a review of sunflower sprouts benefits, check out this article in the National Library of Medicine for more information.

More benefits of sunflower seeds are also shared in the book Nuts and Seeds In Health and Disease Prevention published by Elsevier Inc. 2011. To find out more visit ScienceDirect.

Ingredients

I like to use organic hulled sunflower seeds without the shell here because you don't need to spend any time removing the outer shell before eating them.

However, black sunflower seeds are great for growing sunflower microgreens!

Hulled sunflower seeds and black sunflower seeds below. The black outer shell isn't edible.

Two small ceramic dishes, one with hulled sunflower seeds and the other with whole black sunflower seeds.

See recipe card for quantities.

Sprouting Equipment

For how to grow sunflower sprouts in jar, you’ll need the following:

  • a good-sized jar or a wide-mouthed mason jar
  • a muslin cloth and a rubber band / or a suitable sprouting lid 
  • a bowl to keep the upturned jar at an angle 
  • raw hulled organic sunflower seeds for eating/sprouting

A small dish of sunflower seeds, glass jar, piece of cheesecloth and rubber band on a marble worksurface.

Step By Step Instructions

  1. Soak. Add sunflower seeds to a jar and fill with fresh water. Allow the seeds to soak in preparation for germination. You can soak them for as little as 1-2 hours. I prefer to to leave them overnight (8 hours). It's little habit I’ve gotten into since I began growing sprouts and microgreens and I do this with most of my seeds. If you're unsure then, seeds which are sold for sprouting usually have recommendations on the back of their packet. Experiment and do what works best for you.
  2. Rinse. Rinse the seeds, and drain well. Return them to the jar and attach the lid. Place the jar at an angle into a small bowl to catch any excess water and leave it on the counter top, out of direct sunlight.
  3. Sprout. Depending on the room temperature, your seeds should start germinating in the next three days. Rinse and drain the seeds two to three times daily, (morning and evening works well). Your sprouted sunflower seeds are ready when a little shoot appears. Enjoy them like this, or leave them a day or two longer.
  4. Harvest.  To harvest your sunflower sprouts, rinse and drain them before using. I like to wash them in a salad spinner so that some of the soft brown outer casings come away. They are completely edible. Some of them will float to the top and you can just scoop them up with a slotted spoon if you like and discard those. Roughly dry them on kitchen paper before using.

It's really important to drain all sprouting seeds well while they're sprouting so that they don't sit in water after their initial soaking. This is to avoid wet seeds going bad.

So, watch how they grow and give them a sniff every day (yes, really) so you become familiar with the process.

Sunflower seeds are soaking in a jar of water and sitting on a wooden board by a rbber band and piece of cheesecloth.

Step 1. Soak sunflower seeds overnight.

Sunflower seeds being rinsed in a strainer held over a glass bowl. The bowl is on a kitchen towel and wooden board.

Step 2. Rinse and drain well.

An upturned jar of sunflower seeds with a cheesecloth lid sits at an angle in a small ceramic bowl on a wooden board.

Step 3. Leave to sprout in a jar and rinse/drain twice daily.

An upturned jar of sunflower seed sprouts in a small bowl with a cheesecloth lid. The bowl is sat on a side plate on a wooden board with a kitchen towel.

Step 4. Harvest sunflower sprouts when ready.

Storage

You can store sunflower seeds sprouts in a lidded container in the fridge. If you place them on top of kitchen paper that will soak up any excess moisture. Sunflower sprouts are best consumed on the day you harvest them or use within 2 - 3 days. Please give them a quick rinse before use.

Top tip

The sprouting sunflower seeds will change colour with flecks of brown to red even.

Place your sprouted sunflower seeds in direct sunlight on the last day and their shoots will start to turn light green. They're quite pretty and earthy loooking.

FAQ

What does a sunflower seed sprout look like?

As they soften, the seeds change colour speckled with brown and hints of red even. They have a pale cream coloured shoot a couple of centremeters long.

How do you know when sunflower sprouts are ready

Sunflower sprouts are ready when a small shoot starts to grow from the seed. The shoots are pale in colour and grow longer each day until their first two leaves appear.

What do you do with sunflower sprouts?

Enjoy sunflower sprouts sprinkled over cereal, salads and wraps, or use them to make creamy salad dressings, smoothies, dips, and more. 

How to tell if my sprouts have gone bad

Give your sunflower sprouts a sniff. Healthy sprouts will smell fresh. If your sprouts spoil, discard them and start again.

If sunflower seed sprouts smell funky, not fresh, or look slimy then it's likely they have spoilt. Also, if you notice what appears to be like fluffy white cotton wool appearing among the seeds, throw those out too.

Looking for other sprouting recipes? Try these:

Recipe

Sunflower Sprouts (Step By Step)

Juliette | Flourishing Kitchen
Grow sunflower sprouts in 1-3 days and add to smoothies or blend them up and use them to make dressings, dips, spreads and more.
5 from 1 vote
Leave a review
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Prep Time :3 days
Total Time :3 days
Course :Snack
Cuisine :Raw Vegan
Servings :3 x 50g servings

Equipment

  • 1 Glass jar or mason jar.
  • 1 Piece of cheesecloth and rubber band or a sprouting lid
  • 1 Strainer or sieve.
  • 1 A bowl.

Ingredients
  

  • 50 g raw hulled sunflower seeds for sprouting
  • fresh cool water as needed for rinsing

Instructions
 

  • Soak. Add your raw hulled sunflower seeds to a jar and top with plenty of water. Allow them to soak for up to 8 hours or overnight.
    50 g raw hulled sunflower seeds
  • Rinse. Rinse the seeds then drain them well. Return the seeds to the jar and place the lid on. Turn the jar at an upturned angle and it place into a small bowl to allow any excess water to run out.
    fresh cool water as needed
  • Sprout. Leave the jar to one side out of direct sunlight and give them time to sprout. Rinse and drain them every twelve ours (twice each day). Morning and evening works well. Depending on the room temperature they should sprout in the next three days. They sprout more quickly in warmer weather.
  • Harvest. Your sprouted sunflower seeds will be ready to harvest once they have germinated and produced little shoots. Enjoy them like this or wait a few more days for them to grow a little longer. To harvest your sunflower sprouts, give them a good rinse, drain well and then leave to dry off for a few minutes on some kitchen paper or a clean kitchen towel before using or storing.

Notes

Soaking

You can soak sunflower seeeds for as little as 1-2 hours. I prefer to soak my seeds overnight. Please experiment and do what suits you.

Storing

Keep your sunflower sprouts in a lidded container in the fridge for 1-2 days. Place them onto a piece of paper towel so that any excess moisture is easily soaked up. Rinse and drain them before using.

How to tell if sprouts have gone bad

If your sprouts spoil, toss them out and start again.
Give your sprouts a sniff. Healthy sprouts will smell fresh. It's a good idea to watch over your sprouts as you go and learn how they look and smell during this process, so it becomes familiar to you. 
If your sprouts smell funky, not fresh or they if appear slimy, or if you notice a white or off coloured fluffy bits amongst them please throw them out. They're probably spoiled.
See the Food Safety information at the bottom of the blog post for full details.
 
Keyword sprouting, sprouts, sunflower sprouts
Tried this recipe?Let us know how it was!

Sprouting Mung Beans (Quick & Easy)

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A quick tutorial for sprouting mung beans at home in three easy steps. Mung beans are a superfast legume to sprout. Fresh, crisp and slightly sweet in flavour, they’re also really versatile. Enjoy them as a tasty snack, or add them to almost anything from salads and stir-fries to soups, wraps, and more. 

In this article, I guide you through a simple three-step process to grow mung bean sprouts from start to finish so you can enjoy their many health benefits right at home!

A mason jar with a mulin cloth lid is filled with raw mung bean sprouts & sat on a wooden chopping board.

Sprouting Series

Are you curious about sprouting? If so, then do check out my sprouting series on the blog here to get more familiar with it all.

My other current sprouting recipes include: How to grow broccoli sprouts, how to sprout quinoa, sunflower sprouts, sprouting buckwheat, how to sprout chickpeas, sprouting adzuki beans and how to sprout lentils.

Mung bean sprouts are a delicious and nutritious addition to many dishes.

These tiny sprouts pack a powerful punch of protein, fibre, and vitamins that can benefit your overall health. 

Sprouting mung beans in a jar, a strainer, or wrapped in a muslin cloth is a very easy and inexpensive way to add this superfood to your diet.

With just a few simple steps, you can cultivate these crunchy little sprouts in your kitchen in just a few days!

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What are mung beans?

Mung beans (Latin name Vigna radiata) are small, deep green legumes about 3-4mm long. 

Originating from India, mung beans were originally cultivated by Indian farmers as long as 3500 years ago. They’re also cultivated in East and Southeast Asia and the Indian subcontinent. 

Other names for mung beans are moong beans, bean sprouts, golden gram and green gram. 

You can often find long sprouted mung beans (bean sprouts) in UK store vegetable isles alongside bags of mixed stir-fry vegetables, fresh noodles and Asian style sauces. They’re about 2-3 inches long and ivory/white, almost translucent in colour.

Which seeds to buy

Be sure to purchase packets of organic dried mung beans sold for eating. You can use dried beans from the supermarket or local Asian grocery store. 

You can also purchase organic mung beans produced specifically for sprouting purposes. This is what I like to do.

Steer clear of packs of seeds for growing in the garden, or feeding the birds, as these don’t go through the same safety checks and may have been treated with a fungicide or other chemicals. 

A bowl of dried mung beans sitting on a wooden chopping board by a tea towl and the packet they came in.

Organic dried mung beans for sprouting.

For full details and quantities see the recipe card below.

Step-by-step instructions

It's important when sprouting raw seeds and legumes to make sure your utensils and equipment are clean and dry.

Water being poured from a bottle into a mason jar containing mung beans. The jar sits on a wooden chopping board next to a green kitchen towel.

Step 1 - Rinse and soak mung beans. Rinse the beans first and discard any that are broken, and any bits of grit. Place into a bowl or jar of fresh water and soak for 8-12 hours or overnight.

They soak up quite a bit of water, so add at least three times the amount of water as you do beans.

Mung beans being rinsed in a metal strainer.

Step 2 - Rinse and drain. Using a strainer, pour away the soak water. Give the beans a really good rinse and drain them well. 

This rinsing and draining is essential to the sprouting process to keep sprouts fresh and healthy. Be sure to do this twice each day, morning and evening, until they’re ready.

A glass bowl containing an upturned jar of mung beans sits on a wooden chopping board. A folded green kitchen towel is behind the bowl.

Step 3 - Sprouting mung beans in a jar. Place the beans into a wide-mouthed jar with a sprouting lid, or use a muslin cloth and an elastic band instead.

Pop the jar into a small bowl and leave it at a 45 degree angle for any surplus water to drain away.

Keep them sprouting out of direct sunlight on the countertop so you can access them easily. Rinse and drain each morning and evening until ready.

A metal strainer filled with mung beans is sat in a glass bowl on a wooden chopping board. A folded green tea towel is to the left.

If you’re sprouting mung beans in a strainer instead - Pour the beans into a strainer (sieve) over a small bowl to catch any excess water.

Rinse, then drain each morning and evening until ready.

In warm weather, place a piece of kitchen paper loosely over the top to avoid any little flies.

Sprouting mung beans in a strainer is my preferred method because it’s easy to check them as you walk past and run them under the cold tap to refresh them. (I love things to be easy. 🙂)

When they’re ready to harvest, give them a final rinse and leave them to dry for a few minutes on a clean kitchen towel before using.

Top tips

If you are growing short mung bean sprouts like I do, then you don't need to grow them in the dark.

I love them most when they've just germinated, and have a shorter root. This is usually on day 2, when I feel they're at their freshest and sweetest.

If you want to grow them nice and long, so they look more like bean sprouts you find at the store, then you can cover them loosely with a kitchen towel to keep them in the dark.

Growing bean sprouts in the dark encourages them to produce lovely long pale white shoots. Longer shoots sometimes appear a little pinkish when they've been exposed to light.

How to tell when they’re ready to eat

Want to know how long mung beans take to sprout? It typically takes 1-3 days, depending on their environment. In warmer weather they can sprout in a day.

When their little shoot is about the length of the bean or more, they're ready to eat.

For longer bean sprouts that are 2-3 inches long, sprouting can take 4-6 days.

The little green outer shell splits and falls away during the sprouting process. Don't worry they havent completely fallen off the sprouts as they're edible.

I love their pretty green colour and always leave them on.

To remove the green outer layer, use your fingers to pinch them off the seed and into a bowl.

My favourite way to enjoy them right now is for breakfast when I toss a handful into a bowl with some juicy diced cucumber, peaches or mango. Sometimes, I’ll add some fresh herbs like mint leaves or parsley, that have been lightly chopped.

Equipment

No special equipment is necessary. You'll need:

  • a strainer (sieve)
  • a bowl
  • a wide mouthed mason jar
  • sprouting lid or muslin cloth and rubber band

How to store

Store your finished mung bean sprouts in the fridge for up to 5 days. 

Pop them into a suitable container with a lid. Place a piece of paper towel at the bottom, to soak up moisture. Give them a quick rinse before using.

Are mung bean sprouts good for you? 

Yes! Mung bean sprouts are full of goodness like fibre, protein, vitamins and minerals, including B vitamins, Copper, Magnesium, Iron, Folate, vitamin C, and vitamin K. 

FAQ

How long do mung beans take to sprout?

Once soaked, they take as little as 1-3 days to sprout, depending on room temperature. Longer bean sprouts can take up to 6 days.

Is it safe to eat raw sprouted mung beans?

Yes. However, the UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through. This includes the elderly, young children, those with a weakened immune system, and pregnant women.

Do you sprout mung beans in the light or dark?

Mung bean sprouts should be grown out of direct sunlight, in a darker part of the kitchen. Growing bean sprouts in the dark helps longer sprouts to stay pale as the light sometimes produces a slight pink tinge to them.

How to tell if mung bean sprouts have gone bad

Healthy bean sprouts should be a bright white or cream in appearance and feel crisp when snapped. Spoilt mung beans appear wilted or slimy, darker in colour or slightly browned and have an unpleasant musty aroma.

Looking for other recipes like this? Try these:

Recipe

A mason jar filled with mung bean sprouts and topped with a muslin cloth lid.

Sprouting Mung Beans

Juliette | Flourishing Kitchen
A quick tutorial for sprouting mung beans at home in three easy steps. Enjoy these healthy and nutritious sprouts as a tasty snack, or add them to salads, stir-fries, soups, wraps, and more.
5 from 1 vote
Leave a review
Print Recipe Pin Recipe
Prep Time :8 hours
Cook Time :0 minutes
Sprouting Time :1 day
Total Time :1 day 8 hours
Course :Salad
Cuisine :Asian, Indian, Raw Vegan, Vegan
Servings :3 x 50g servings

Equipment

  • 1 Wide mouthed mason jar
  • 1 sprouting lid or muslin cloth and rubber band
  • 1 Strainer or sieve.

Ingredients
  

  • 50 g (½ cup) raw dried mung beans

Instructions
 

  • Step 1 - Soak Mung Beans. Rinse the beans first then pick out any bits of grit or broken beans and discard. Place the mung beans into a jar and cover with plenty of water (at least three times the amount of water). Allow them to soak for 8-12 hours or overnight.
    50 g (½ cup) raw dried mung beans
  • Step 2 - Rinse and Drain. Pour the beans into a strainer, discarding the soak water then give them a good rinse. Be sure to drain beans well before sprouting. You’ll need to rinse and drain the beans twice daily, morning and evening, until they’re ready. A third rinse and drain would be great if the weather is hot.
  • Step 3 - Leave to Sprout. Add the soaked mung beans to a jar with a sprouting lid, or use a muslin cloth and a rubber band instead. Place the jar at an angle with the lid facing downwards into a small bowl. This allows excess water to drain out quickly and is also great for airflow. If you prefer not to use a jar, pop your soaked beans into a strainer over a small bowl instead. Rinse and drain the beans every day as recommended (step 2). The sprouts are ready when you can see a little shoot coming out of each bean, typically the bean’s length or more.

Notes

STORING: Give the mung bean sprouts a final rinse and drain them before storing in a lidded container in the fridge.
Place a piece of kitchen paper in the container to draw up any excess water and help to keep the sprouted mung beans crunchy and fresh.
Check the sprouts before using and freshen them with a quick rinse and drain before adding them to your dishes.
Keyword bean sprouts, mung beans, sprouting
Tried this recipe?Let us know how it was!

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Hummus Salad Dressing

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A super tasty hummus salad dressing made with only 4 ingredients. This is a fantastic little hummus dressing you can throw together when you need something quick and have hummus in the fridge. 

It's creamy and light with that hummus flavour you'd expect. I like adding lemon juice, then date paste or maple syrup to sweeten, plus a little salt to season. 

A open glass jar of salad dressing with a silver spoon sticking out of the top. The jar sits on a marble coaster with a salad bowl behind.

This simple hummus dressing comes together in about 5 minutes which is pretty fast for something that can completely transform most salads!

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Ingredients

With just four ingredients plus a little water to thin the dressing, there's not much to do here.

Labelled recipe ingredients for a simple hummus salad dressing on a white surface.

See the hummus dressing recipe card below, for quantities.

Step by Step Instructions

Add the ingredients to a bowl and whisk together to combine the flavours. Add a little water to thin out the hummus dressing to your own preference.

View from above of a small glass bowl containing a metal whisk, hummus and maple syrup

Step 1 - Add recipe ingredients to a small bowl.

View from above of a small glass bowl containing cream sauce and a metal whisk.

Step 2 - Whisk the ingredients together until smooth and creamy.

View from above of a jar filled with pale cream dressing or sauce.

Hint: Hummus typically has a slightly grainy texture. So, if you want this hummus salad dressing to be silky smooth, then pop the ingredients into a blender and blend it for about 20 seconds and you're done!

Make it Your Own 

While this is an excellent hummus dressing recipe on its own, it's versatile, so you can use it as a base recipe and tweak it how you want. 

Use additional flavours like crushed garlic, mustard, finely chopped herbs, olive oil, smoked or sweet paprika.

You can also blend additional ingredients into this hummus salad dresing like a tomato, red pepper, or a few de-stoned olives to change up the flavours each time you make it. 

If you have any other flavour hummus like beetroot hummus, for example, you can use that too.

- If you do add a bell pepper, you can hold off on adding any water to thin the dressing out until later. This is because red pepper contains its own water so it will thin it out naturally. Then, once everything has been blended together, add one tablespoon of water at a time until you find the consistency you want.

How about swapping out the lemon juice for another citrus, like fresh lime or orange juice, or using apple cider vinegar instead? 

Recipe Variations

Alternatively, use the following flavours with this hummus salad dressing as a quick guide:

  • Oil-free hummus dressing - use an oil-free hummus like my sprouted hummus recipe to make this an oil-free version.
  • Add garlic, mustard powder, capers, and nutritional yeast for hummus caesar salad dressing.
  • Hummus vinaigrette - add a little garlic, dijon mustard and fresh herbs like thyme leaves, oregano or chopped parsley.
  • Add a pinch of cayenne pepper or finely chopped chilli pepper with some fresh coriander leaf for spicy hummus dressing.

Serving Ideas 

This creamy hummus salad dressing is perfect for pouring over salads made with leafy greens like little gem lettuce, rocket, cos, romaine or iceberg lettuce. And as a hummus dressing for kale salad.

Drizzle this hummus dressing over Buddha bowls, falafel, tacos and in wraps. Also, I love using it as a hummus sauce for lightly steamed or sliced raw vegetables.

Leftovers and Storage

Pour the dressing into a lidded container and store it in the fridge for up to 3 days.

FAQ

Can hummus be used as a salad dressing?

Yes. You can use hummus as the base for a tasty salad dressing by whisking it together with lemon juice, maple syrup, salt and a little water to thin.

Looking for other raw dips and dressing ideas? Try these:

Recipe

Hummus Salad Dressing

Juliette | Flourishing Kitchen
A super tasty, hummus salad dressing made with only 4 ingredients. Perfect for when you need a quick salad dressing and have leftover hummus in the fridge.
5 from 1 vote
Leave a review
Print Recipe Pin Recipe
Prep Time :5 minutes
Cook Time :0 minutes
Total Time :5 minutes
Course :Condiment, Salad
Cuisine :Middle Eastern
Servings :4

Ingredients
  

  • 4 tablespoon hummus.
  • juice of ½ a lemon
  • 2 tablespoon water
  • 1 tablespoon maple syrup or date paste
  • ½ teaspoon salt

Instructions
 

  • Add ingredients. Add the hummus salad dressing ingredients to a bowl.
    4 tablespoon hummus., juice of ½ a lemon, 1 tablespoon maple syrup or date paste, ½ teaspoon salt, 2 tablespoon water
  • Whisk. With a small whisk or fork, whisk the dressing ingredients together until they're combined and smooth creamy. Do a taste test and add a little more water or a pinch of salt, if needed.

Notes

Sweetner - If you prefer, ubstitute the sweetner with a soaked pitted date and combine the ingredients using a blender instead so that your dressing is smooth in texture.
Or check out my fantastic little recipe for date paste, which is an absolute winner!
Storing - store any leftovers in a lidded container in the fridge for up to 3 days.
 
Keyword hummus, salad dressing
Tried this recipe?Let us know how it was!

Mango Cucumber Salad

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A fresh, vibrant and juicy mango cucumber salad served with a sweet and tangy chilli lime dressing. Perfect as a summer side salad this mango cucumber salad is great to share with friends! Ready in about 10 minutes.

This simple salad of mango slices with crisp, hydrating cucumber is so delicious that it's quickly becoming a regular feature at my kitchen table. 🙂

Slices of mango and cucumber sprinkled with fresh herbs; a chopped chilli based dressing on the side.

Things are buzzing now that the weather's warming up a little in the UK. We're starting to see more fruit in the stores, thank goodness.

This mango cucumber salad is not only quick and easy to make but, it's gluten-free, dairy-free and refined sugar free.

Double or triple the recipe to share at bbq's, picnics for larger groups or for meal prep lovers you can make it in advance and include it in your lunch boxes for the week.

And I love this cucumber mango salad. It's the last in my short series of four cucumber salad recipes. The other three are this carrot and cucumber salad, vegan cucumber salad, and my apple cucumber salad.

I hope you'll check them out and enjoy them as much as I do. 🙂

Also, if you're curious to discover more about raw foods, you may find these posts helpful: 10 ways to start with raw food , raw food what do you eat? and raw food techniques.

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Ingredients and Substitutions

Check out the ingredients and substitutions below for more ideas on this cucumber mango salad.

Labelled ingredients for a mango and cucumber salad laying on a white surface.

  • Cucumber - Swap the English cucumber out for Persian or baby cucumbers and they'll add more crunch.
  • Mango - chopped watermelon, pineapple slices or orange segments are fab alternatives.
  • Lime juice - try a different citrus like orange, lemon or pink grapefruit.
  • Sesame oil - I use untoasted sesame oil here for it's mild, gentle taste. You could use extra virgin olive oil for a fruitier flavour.
  • Garlic - if you're not a fan of raw garlic, try powdered garlic instead or omit the garlic altogether.
  • Coriander - mint and basil make flavourful alternatives.
  • Chilli - you could swap the birdseye chilli for any other variety to suit your taste or use dried chilli, a pinch of chilli powder or cayenne pepper.  

Oil-Free. For an oil-free version of this cucumber mango salad, leave out the oil.

Don't like spicy foods? Leave out the birdseye chilli and garlic.

Go without the dressing. If the dressing doesn't tempt you, a bowl of juicy fruit slices on their own are still amazing tasting.

TIP. If you're going to serve it without the dressing, be sure to use really ripe mango because all the sweetness goes so brilliantly with a squeeze of lime.

Please see the recipe card below for full details and instructions on preparing this mango cucumber salad.

Step By Step Instructions

Prepare this mango cucumber salad in three simple steps as follows:

Step 1. Finely chop the chilli, crush the garlic and juice a lime to create the salad dressing. Stir all the dressing ingredients until the salt disintegrates.

Step 2. Peel and slice the mango into strips. Finally, cut the cucumber into long thin pieces so they're a roughly similar size and shape to the mango.

Step 3. Add the cucumber and mango salad to a plate. Drizzle over as much dressing as you want, then sprinkle with some torn coriander leaves to serve. I like to serve this salad with the dressing on the side so everyone can help themselves.

Dressing ingredients with chopped red chilli, lime and crushed garlic on a small chopping board.

Step 1. Prepare the spicy salad dressing by chopping chilli, crushing garlic and juicing a lime.

A silver spoon sitting in a bowl of salad dressing with finely chopped red chilli.

Step 2. Add the dressing ingredients to a small bowl and stir to combine.

Cucumber and mango slices with fresh herbs.

Step 3. Slice the fruit a similar size and pop onto a plate.

Close up of mango and cucumber slices, coriander, mint leaves and finely diced red chilli.

Add some spicy chilli lime dressing to this mango cucumber salad to serve.

How to store leftovers.

This cucumber mango salad is best enjoyed on the same day, but you could make it in advance and store it in a sealed container in the fridge for up to 3 days. 

For best results with storing, keep the dressing in a small container separately and drizzle over the salad 15 minutes before serving.

Not suitable for freezing.

Two plates of cucumber and mango salad, a silver fork, plus a side of salad dressing.

FAQ

What are the benefits of mango and cucumber?

Aside from being utterly delicious, cucumbers and mangos are healthy fruits containing natural fibre, vitamins and minerals. Mangos are rich in vitamin A, C and B6. Cucumbers are rich in vitamin K.

Try my other cucumber based raw salad recipes in this series:

Pairing

These are my favourite dishes to serve with mango cucumber salad:

Recipe

Slices of mango and cucumber sprinkled with fresh herbs, mint and coriander.

Mango Cucumber Salad

Juliette | Flourishing Kitchen
A juicy mango cucumber salad with a sweet and tangy chilli lime dressing. Fresh, vibrant and naturally sweet. Ready in 10 minutes.
5 from 30 votes
Leave a review
Print Recipe Pin Recipe
Prep Time :10 minutes
Cook Time :0 minutes
Total Time :10 minutes
Course :Salad, Side Dish
Cuisine :Asian
Servings :4

Equipment

  • Chopping board.
  • Paring knife.
  • handheld juicer
  • Garlic crusher
  • Spoon.
  • Small bowl

Ingredients
  

  • 1 mango
  • 1 cucumber
  • a few coriander and mint leaves torn

Dressing

  • 1 lime juiced
  • 1 birdseye chilli finely chopped
  • 1 tablespoon sesame oil untoasted
  • 1 tablespoon maple syrup or date paste
  • 1 small garlic clove crushed
  • ¼ teaspoon salt or to taste

Instructions
 

  • Prepare the dressing. Half the lime and squeeze the juice into a small bowl. Add a crushed garlic clove, a finely chopped birdseye chilli and the rest of the dressing ingredients and stir together until fully combined. Do a taste test to see if it needs more salt. Adjust if necessary then place to one side.
    1 lime, 1 birdseye chilli, 1 tablespoon sesame oil, 1 tablespoon maple syrup or date paste, 1 small garlic clove, ¼ teaspoon salt
  • Slice the fruit. Cut the mango in half lengthways, either side of the stone. With each half, slice down into the soft fruit to make long segments. Using a spoon, scoop the slices out from the peel. Discard the mango peel and the stone. Taking the cucumber, cut it in half then slice it into long pieces lengthways, roughly the same size as the mango pieces.
    1 mango, 1 cucumber
  • To Serve. Add the slices of fruit onto a serving dish and scatter over some torn mint and coriander leaves. With a spoon, pour over a little of the salad dressing, leaving the remainder in a dish on the side for people to help themselves.
    a few coriander and mint leaves

Notes

Any leftovers may be stored in a suitable container in the fridge for 1-2 days.
Preparing the dressing 15 minutes in advance will allow the flavours to develop.
If you're interested in using date paste rather than maple syrup, check out my recipe for How to make date paste.
Keyword cucumber, recipes with mango, Spring, Summer
Tried this recipe?Let us know how it was!

Apple Cucumber Salad

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A crisp, tasty and refreshing apple cucumber salad recipe that's ready in 10 minutes and made with simple, everyday ingredients.

Thinly sliced cucumber, apple and radishes all covered in a luscious vegan lemon yogurt dressing filled with finely chopped fresh herbs.

A bowl of chopped apple, cucumber and radish with herbs in a creamy white dressing.

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Ingredients

This is a gorgeous little crunchy cucumber salad that's light, naturally sweet and made with: 

  • Radishes: pretty, bright pink thinly sliced radishes.
  • Cucumber: half a medium-sized English cucumber. Keep the skin on for more crunch. 
  • Apple: you can use any eating apple. I love to use Granny Smiths here because they taste slightly tart and sweet at the same time. In fact, there's enough natural sweetness from the apple that you don't need to add any sweetener to the yogurt dressing.
  • Fresh Herbs: use your favourite freshly chopped herbs with this apple cucumber salad. This version uses mint, parsley and chives.
Recipe ingredients for a cucumber apple salad are laid out on a white surface and labelled.

See recipe card for quantities.

Reasons To Love This Salad

This cucumber apple salad is:

  • Simple, healthy and delicious
  • Takes only 10 minutes to make
  • Pairs well with other dishes
  • Easy to meal prep
  • Gluten-free, dairy-free, refined sugar-free and vegan

Step-by-Step Instructions

Prepare this gloriously simple, tasty apple and cucumber salad in 10 minutes with just three steps:

Two photos: yogurt and herb dressing ingredients are in a glass bowl before and after being mixed together with a small hand whisk.

Step 1: To prepare the yogurt dressing, add the dressing ingredients to a bowl and whisk everything together until smooth and creamy. Season to taste. 

Two photos: apple, cucumber and radish slices on a chopping board then all together in a white bowl.

Step 2: To prepare the apple cucumber salad, thinly slice the apple, cucumber and radishes then add them to a bowl.

Two photos: before and after apple, cucumber and radish slices mixed with a yogurt herb dressing.

Step 3: Pour the dressing into the bowl and gently stir so everything is well coated. 

TIP

To add more flavour to this chopped cucumber salad, sprinkle over a little lemon zest and a few more herbs before serving. Best enjoyed straight away or serve chilled.

A bowl of cucumber salad in a yogurt and herb dressing.

Variations

Want to take this cucumber apple salad up a notch? 

Here are some variations:

  • Spicy - add a pinch of cumin, cayenne pepper and some finely diced chilli pepper to the dressing.
  • Deluxe - add sliced fennel bulb and decorate with fennel fronds. How about, make your own gut-loving vegan cashew yogurt?
  • Change it up - add thinly sliced celery, chickpeas, then serve on a bed of chicory leaves. 
  • Swap the herbs with others like oregano, dill, or coriander.
  • Topping - for a beautiful juicy tang, top the salad with these delicious no-cook red onion pickles!

Meal Prep

This dish is best enjoyed straight away. However, if you love meal prep and want to make it ahead of time, that's all good!

I recommend you store the salad dressing separately, and add it just before serving.

This is because salt draws out water from the cucumber. This makes dressing watery quite quickly. 

Storing

This apple cucumber salad will keep in the fridge for 1-2 days with dressing on. After that, the dressing becomes watery, and the salad becomes soggy.

It's best to store the dressing seperately and mix everything together before serving.

Not suitable for freezing.

FAQ

How to make cucumbers fun to eat?

To make cucumbers fun to eat, slice them lengthways into sticks and dip them into your favourite dressings and spreads.

What goes well with cucumber?

Cucumbers are versatile and go well with many foods, such as tomatoes, avocado, carrots, watermelon and herbs dill, mint, parsley, basil and coriander.

Looking for other recipes like this? Try these:

Pairing

This cucumber and apple salad is delightful served with a tomato salad, olives, falafel, chickpea sprouts, and this quick homemade macadamia cheese.

It also makes a great accompaniment to rich and spicy dishes, helping to balance out intense flavours. Or scooped up into flatbreads with a glass of freshly squeezed juice or a delicious smoothie.

Recipe

A close up image of bowl with cucumber apple salad in a white fresh herb dressing.

Apple Cucumber Salad

Juliette | Flourishing Kitchen
A crisp, tasty and refreshing apple cucumber salad that's ready in 10 minutes and made with simple, everyday ingredients.
5 from 22 votes
Leave a review
Print Recipe Pin Recipe
Prep Time :15 minutes
Cook Time :0 minutes
Total Time :15 minutes
Course :Salad, Side Dish
Cuisine :British, Vegan
Servings :4

Ingredients
  

  • 150 g plain vegan yogurt heaping ½ cup
  • 1 tablespoon lemon juice
  • 1 garlic clove crushed
  • 1 tablespoon each of fresh parsley, mint and chives finely chopped
  • ½ teaspoon salt
  • ½ English cucumber
  • 1 green apple Granny Smiths
  • 6 radishes

Instructions
 

  • Prepare the dressing: Pour 150g plain yogurt into a bowl and add lemon juice, garlic, salt and finely chopped herbs. Whisk everything together lightly until smooth and creamy. Do a taste test and add more seasoning if needed.
    150 g plain vegan yogurt, 1 tablespoon lemon juice, 1 garlic clove, 1 tablespoon each of fresh parsley, mint and chives, ½ teaspoon salt
  • Prepare the salad: With a paring knife, slice half an English cucumber lengthwise down the middle. Now thinly slice each half into half moons. Take the apple and cut it into quarters, discarding the core. Slice the apple pieces widthways to be about the same thickness as the cucumber. Thinly slice the radishes into rounds. 
    ½ English cucumber, 1 green apple, 6 radishes
  • Mix: Add the sliced ingredients to a medium size bowl and pour over the herby yogurt dressing. Stir together to coat everything in the dressing.

Notes

  • This works well with any sweet non-cooking apple.
  • If you're making this recipe in advance, I recommend storing the dressing seperately and mixing everthing together gently just before serving.
  • Best served chilled.
  • Use within 2 days.
 
 
Keyword apple, cucumber, radish, Spring, Summer
Tried this recipe?Let us know how it was!

Carrot Cucumber Salad

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A vibrant and crunchy carrot cucumber salad that's simple to make and ready in 10 minutes. Serve with a sweet and tangy sesame ginger dressing lightly drizzled over the top.

I love to sprinkle this carrot cucumber salad with a pinch of sesame seeds, some finely chopped spring onions and a few fresh mint leaves just before serving.

A plate of small carrot and cucumber sticks topped with fresh herbs, green onion and a tiny bowl with sesame seeds.

This cucumber carrot salad is just perfect if you serve it on a large plate so that there's room to share. Then, I like to add some extra dressing plus toppings on the side, so people can help themselves and make it their own.

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Why you'll love this salad

This carrot cucumber salad is:

  • Made with natural ingredients.
  • Versatile - easy to serve with many other dishes all year round.
  • Quick and easy to make, taking only 10 minutes.
  • A light and healthy salad side dish.
  • Crunchy, tangy, fresh and super delicious!
  • Gluten-free, dairy-free, refined sugar-free and vegan.
  • The sesame ginger dressing can also be used as a light marinade or dipping sauce.

Ingredient Notes

I found the most fantastically moorish combination of ingredients to use in the salad dressing, to accompany this carrot cucumber salad. 

Apple cider vinegar: Most sesame ginger dressing recipes call for rice vinegar, but I prefer raw apple cider vinegar (with the mother) and have plenty in the pantry cupboard, so this is what I use. Feel free to swap it out for rice wine vinegar (I've yet to discover a raw one).

Coconut aminos: Made from the sap of coconut with a bit of sea salt added, coconut aminos makes a brilliant alternative to soy sauce.

It's lighter in flavour than soy sauce and slightly sweet. The recipe doesn't need any added sugar. I chose a coconut aminos that has no additives, preservatives, sweeteners or colours added. To be sure, just check the brand label before purchasing your coconut aminos.

Sesame oil: Instead of using toasted sesame oil, this recipe uses a cold-pressed, unrefined version. It's beautifully light in flavour, and whisking a small amount of oil into the dressing helps coat the carrot and cucumber sticks.

See the recipe card for this cucumber carrot salad below, for exact quantities.

A white surface topped with cucumber and carrot salad recipe ingredients, each ingredient is labelled.

Step-by-Step Instructions

As with most of my recipes, this carrot cucumber salad has a few short and simple steps.

Two photos: preparing salad dressing ingredients then whisking them together.

Step 1: Prepare the sesame and ginger dressing. Finely slice spring onions and place to one side. Add the dressing ingredients to a small bowl and whisk together. 

Two photos: chopped carrot and cucumber on a chopping board then mixed up and turned out onto a large plate.

Step 2: To prepare the salad vegetables, finely slice the crunchy cucumber and carrot into long matchstick-size pieces. Mix them together then turn them out onto a plate.

Two photos: A dark dressing is being poured over carrot and cucumber sticks then,the finished salad topped with herbs and sesame seeds.

Step 3: To dress the salad, pour a little of the salad dressing over the cucumber and carrot sticks.  Top the salad with spring onions, a pinch of sesame seeds and a few torn mint leaves.

I like to serve this with leftover dressing, sesame seeds and finely diced green onions on the side.

Variations

Want to take this cucumber and carrot salad up a notch? Here are some variations:

  • Spicy - add a little finely chopped red chili pepper and fresh coriander leaf.
  • Deluxe - add halved baby pak choi, sliced avocado and cherry tomatoes.
  • Mix it up - swap out the dressing for this peanut dressing or tahini miso dressing instead.

Storing

The sliced carrot and cucumber can be stored for 2-3 days in a lidded container in the fridge. They soften over time, so really, they're at their crisp and cruncy tasting best when enjoyed the same day. 

Store the sesame ginger dressing separately in a jar with a lid and add just before serving.

Not suitable for freezing.

Top tip

When making this carrot cucumber salad keep any discarded cucumber and add them to your morning smoothies, or blend them into dressings to minimise any food waste.

FAQ

Why do you peel ginger with a spoon?

The edge of a teaspoon is slight and will move around the curved shape of fresh ginger easier than using a paring knife. 

What is sesame ginger dressing made of?

This sesame ginger dressing is easy to make by whisking together coconut aminos, apple cider vinegar, sesame oil, and some minced ginger and garlic.

How to cut carrot and cucumber for salad

Slice into rounds, matchsticks, dice into cubes or use a vegetable peeler, julienne peeler or spiralizer to make beautiful ribbons.

Check out my other raw vegan cucumber salad recipes below.

Pairing

These are my favorite dishes to serve with cucumber and carrot salad:

Recipe

A plate of carrot and cucumber matchstick shaped slices next to a small bowl of sesame seeds and a side of salad dressing.

Carrot Cucumber Salad

Juliette | Flourishing Kitchen
A vibrant and crunchy carrot cucumber salad that's simple to make and ready in 10 minutes. Deliciously raw recipe with a sweet, tangy sesame ginger dressing.
4.93 from 28 votes
Leave a review
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Prep Time :10 minutes
Cook Time :0 minutes
Total Time :10 minutes
Course :Salad, Side Dish
Cuisine :Asian, Vegan
Servings :4

Equipment

  • a small bowl.
  • Chopping board.
  • Teaspoon.
  • small hand whisk or fork. optional
  • Garlic crusher
  • fine handheld grater
  • A paring knife

Ingredients
  

  • 1 medium-large carrot.
  • 1 whole English cucumber.
  • 2 spring onions
  • fresh mint leaves small handful
  • A sprinkle of raw sesame seeds.

Sesame Ginger Dressing

  • 80 ml (⅓ cup) coconut aminos just over 5 tbsp
  • 2 tablespoon raw apple cider vinegar
  • 1 tablespoon sesame oil unrefined cold pressed
  • 1 teaspoon piece fresh ginger. minced
  • 1 garlic clove. crushed

Instructions
 

  • Prepare the dressing: Add the coconut aminos, apple cider vinegar and sesame oil to a small bowl. Peel the ginger with the back of a teaspoon then finely grate or mince. Crush the garlic using a garlic crusher or finely chop. Use a fork or a small hand whisk to whist the ingredients together until fully combined.
    80 ml (⅓ cup) coconut aminos, 2 tablespoon raw apple cider vinegar, 1 tablespoon sesame oil, 1 garlic clove., 1 teaspoon piece fresh ginger.
  • Prepare the salad: Use a paring knife to finely slice the spring onions and discard their messy ends. Top and tail the carrot and cucumber. Chop the cucumber lengthwise into four and trim off the seeds, so you're left with just firm pieces. Next, slice the cucumber and carrot into long matchstick-size pieces the same size.
    1 medium-large carrot., 1 whole English cucumber., 2 spring onions
  • How to serve: With your hands, gently mix the crunchy carrot and cucumber sticks together on a large plate. Pour over a few tablespoons of dressing and top with some of the finely sliced spring onions. Sprinkle with a pinch of sesame seeds and a few fresh mint leaves.
    fresh mint leaves, A sprinkle of raw sesame seeds.

Notes

Tips

Try to slice the crunchy carrot and cucumber sticks the same size.

Serving

I like to serve this simple carrot cucumber salad with some of the dressing and toppings on the side, for people to help themselves.

Storing

The sliced carrot and cucumber can be stored for 2-3 days in a lidded container in the fridge. They soften over time, so really, they're at their crisp and cruncy tasting best when enjoyed the same day. 
Store the sesame ginger dressing separately in a jar with a lid and add just before serving.
 
Keyword coconut aminos, cucumber, salad dressing
Tried this recipe?Let us know how it was!

Vegan Cucumber Salad

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A refreshing and delicious vegan cucumber salad recipe. Thinly sliced cucumber and red onion slathered in a creamy vegan dressing with fresh dill, crushed garlic and lemon juice.

It's a perfect Summer side salad and easy to make with everyday ingredients. 

Now that it’s springtime and the last bit of cold weather is almost behind us, we can look forward to lighter meals, longer evenings and time outside with friends. YAY!

A bowl filled with cucumber dill salad and lemon slices sitting on a tea cloth next to silver salad servers.

And that’s relevant because the dish I’m making today is really versatile, and ideal for sharing at Summer picnics, barbecues and parties. 

This vegan cucumber salad recipe is the first of a short series of vegan cucumber recipes. The humble cucumber is terrific added to salads, blended in smoothies or turned into a refreshing juice. It's very popular with raw vegans, of course.

If you’re curious about raw foods, I hope you’ll find these posts helpful: 10 raw food techniques you'll love, 10 ways to start with raw food and 6 healthy foods raw foodies love.

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Ingredients

My vegan cucumber salad recipe uses only 7 ingredients. It's very simple and quick too. It takes me about 10 minutes to put together, if I have the mayonnaise made up already.

If you want to make the mayo yourself I have a great recipe for you, one of my most popular posts: Easy Cashew Mayonnaise.

Recipe ingredients for a cucumber salad lay on a white marble surface.
  • Cucumber. Cool, refreshing and crisp, made up mostly of water.
  • Red onion. Spicy and sour. Sweeter and milder than white onions.
  • Vegan Mayonnaise. Rich and creamy tasting, it forms the base of this vegan salad dressing.
  • Lemon juice. Adds a fresh citrus tang and slight sourness to counter the richness of the mayonnaise. It also helps to thin the mayonnaise down into a dressing. 
  • Mustard powder. Adds a little warmth and spice to the cucumber salad.
  • Garlic. I include it for its distinctly pungent and earthy flavour.
  • Fresh Dill. A light, fresh, herby flavour that pairs well with cucumber and lemon.
  • Salt & Pepper. Add to your taste.

Step by Step Instructions

See the recipe card below for full details.

Two photos: a glass bowl containing salad dressing ingredients then the dressing fully combined with a small whisk inserted.

Step 1. For this cucumber salad with mayonnaise, quickly prepare the dressing by adding the dressing ingredients to a bowl then whisk together until fully combined.

Two photos: a glass bowl filled with slices of cucumber, red onion and a dolloop of herby mayonnaise then all mixed together.

AStep 2. Slice the red onion very thin, then add it with the cucumber to a bowl and pour over the dressing. Stir gently.

Substitutions

  • Swap English cucumbers for baby cucumbers if you’d like vegan cucumber salad to have more crunch.
  • Red onion generally tastes gentler than a standard white UK onion, so I prefer red onion in this recipe. A good alternative would be to use finely chopped chives or spring onions. 
  • If you find raw garlic a touch too strong in flavour, try a pinch of powdered garlic instead or a few wild garlic leaves. 
  • Swap dill for parsley, mint or any other fresh herb and use as much or as little as you like.
  • You can, of course, omit the mustard powder or try a little Dijon mustard instead.
  • Instead of lemon juice, you could swap it out for apple cider vinegar.

Storage

It’s best to enjoy this creamy salad on the day. Although, you can keep it for 1-2 days if stored in a lidded container in the fridge.

Store the dressing separately and add to the vegan cucumber salad before serving to avoid it turning soggy.

Not suitable for freezing.

Close up of a cucumber salad with slices of red onion, fresh torn dill and mayonnaise.

How to stop the cucumber salad from getting watery

This vegan cucumber salad with mayonnaise is best prepared just before serving. A little preparation can prevent the cucumbers and the dressing from becoming a soggy mess.

Firstly, once you’ve sliced the cucumbers, lay them on a plate and sprinkle lightly with salt. You’ll need to leave them alone for 15-30 minutes, enough time for the salt to draw water from them.

Secondly, pat the cucumber dry with kitchen paper, wiping off the salt. Alternatively, you can give the cucumber slices a quick rinse under cold water before drying. I do this sometimes to stop the cucumber dill salad from being too salty.

I don’t add any additional salt to this recipe afterwards otherwise it becomes too salty.

Always do a taste test before adding any more seasoning.

Top tip

Using a mandolin will help you to get even slices from the cucumber and red onion. It’s not essential though, a regular paring knife will do.

FAQ

Do you have to peel cucumbers?

It’s not essential to peel cucumbers for this cucumber salad recipe but rather a matter of your personal preference.

What’s the healthiest way to eat cucumbers?

The healthiest way to eat cucumbers is raw, as cooking destroys some of their vitamin content.

How long does cucumber last in the fridge?

Cucumber lasts up to a week in the fridge.

Looking for other raw recipes with cucumber as an ingredient? Try these:

Pairs well with

These are currently my favourite dishes to serve with vegan cucumber salad:

Recipe

Vegan Cucumber Salad

Juliette | Flourishing Kitchen
A refreshing and delicious vegan cucumber salad recipe. Thinly sliced cucumber and red onion slathered in a creamy vegan dill mayonnaise. Perfect for sharing.
5 from 28 votes
Leave a review
Print Recipe Pin Recipe
Prep Time :10 minutes
Total Time :10 minutes
Course :Salad, Side Dish
Cuisine :British
Servings :4

Equipment

  • mandolin with a hand guard to protect your fingers (optional)
  • A paring knife
  • Small bowl
  • medium size bowl.
  • hand whisk

Ingredients
  

  • 1 whole English cucumber sliced
  • 1 very small red onion

Dill Mayonnaise Dressing

  • 4 tablespoon mayonnaise heaped tablespoons
  • 3 tablespoon fresh dill roughly chopped
  • 2 tablespoon lemon juice
  • 1 small clove garlic crushed
  • ⅛ teaspoon mustard powder

Instructions
 

  • Prepare the dressing. Peel, then crush a garlic clove. Roughly chop a few stems of dill, until you have about 3 tablespoons. Half a lemon and squeeze 2 tablespoons of lemon juice into a small bowl. Whisk the dressing ingredients together until you have a beautifully smooth and creamy dressing.
    4 tablespoon mayonnaise, 3 tablespoon fresh dill, 2 tablespoon lemon juice, 1 small clove garlic, ⅛ teaspoon mustard powder
  • Finish the cucumber salad. Slice half a red onion very thin, saving the other half for use in another recipe. Take the English cucumber and slice that into rounds about 3mm thick. Add the ingredients to a medium size bowl. Pour over the salad dressing, then gently toss together until everything is lightly covered with mayonnaise. Sprinkle with any leftover torn dill before serving.
    1 whole English cucumber, 1 very small red onion

Notes

Tips

If you prefer a thinner dressing add a little more lemon juice. 
If you want a thicker dressing add more mayonnaise. Season to taste the cucumber salad with mayonnaise with salt and freshly ground pepper to taste.

Storing

It’s best to enjoy this creamy salad on the day. Although, you can keep it for 1-2 days if stored in a lidded container in the fridge.
Store the dressing separately and add to the vegan cucumber salad before serving to avoid it turning soggy.
Keyword Cucumber Salad, Quick, easy
Tried this recipe?Let us know how it was!

Sprouting Adzuki Beans

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Sprouting adzuki beans in a few simple steps from start to finish. Light, crunchy and loaded with protein and nutrients, adzuki bean sprouts are easy to add to salads, wraps, soups and more. 

A mighty little bean perfect for sprouting and enjoying raw all year round!

A white bowl filled with dried adzuki beans, some are scattered nearby.

Sprouting Series

Are you curious about sprouting? If so, then do check out my sprouting series on the blog here to get more familiar with it all.

My other current sprouting recipes include: How to grow broccoli sprouts, how to sprout quinoa, sunflower sprouts, sprouting buckwheat, how to sprout chickpeas, sprouting adzuki beans and how to sprout lentils.

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If you're new to raw foods and looking for more information, you might enjoy this post, Raw Food What Do You Eat?

What are adzuki beans?

Adzuki beans are tiny little shiny red legumes about 5mm long. They come from an ancient vine widely cultivated throughout East Asia. There are other varieties in colours mottled, grey, white and black.

Also known as azuki bean, aduki bean, red bean, or red mung bean, their Latin name is Vigna Angularis.   

They are commonly used in Japanese and Chinese desserts, cooking them with sugar or turning them into a paste to use in prized recipes. In Japan, they're also used to make the fermented dish Natto.

Once they've been sprouted, I love to add them raw to salads and bowls. However, they can also be added to chillies, curries, soups and stews.

What you'll need

For sprouting adzuki beans in a jar, you'll need some dried adzuki beans, a wide-mouthed mason jar, and fresh, cold water. 

If you don't have a suitably sized sprouting lid, use a piece of cheesecloth with a rubber band to hold the cloth over the top of the jar. This will prevent the beans from spilling out and also help keep them clean while sprouting.

I like to use organic adzuki beans grown specifically for sprouting as I have the most success with these. Be sure to use dried adzuki beans, not the tinned versions, which will have been cooked.

You can search specifically for them among sprouting seeds companies online. Certified sprouting seeds that are sold in the UK are required to have been through thorough testing before being sold as such. 

An open mason jar lying accross some cheesecloth with sprouted beans tumbling out.

Step by Step Instructions

The steps for growing adzuki bean sprouts are as follows:

Step 1 - Rinse the beans well, picking out any pieces of grit or broken beans before adding them to a mason jar or bowl. Cover the beans with 3 times the amount of water, as they will soak up a good amount. Expect them to double or triple in size overall.

Step 2 - Soak adzuki beans for 8-12 hours. I like to leave them overnight as I get more sprouts with a longer soaking time (I do 12 hours). Now, drain the soak water from the beans using a strainer and rinse them well. Be sure to drain them for a few minutes so they don't sit in any residual water.

Step 3 -Leave the beans to sprout in a jar for 3-5 days. Repeat rinsing/draining twice daily during this time, until the beans have sprouted.

For exact quantities, see the recipe below.

Two photos: a bowl of adzuki beans covered with water, then draining in a metal sieve.
Two photos: adzuki beans before and after sprouting, in a mason jar sat angled in a bowl.

TIP: Place the mason jar upturned about 90 degrees into a bowl. This helps to ensure any excess water drains off after rinsing.

I like to leave them on the countertop to one side so I can keep an eye on them. It takes a full 5 days in cooler weather before I see my adzuki beans sprouting at home. So, try not to be disheartened if they don't shoot up as quickly as other sprouts. 

Please give them a final rinse when they're ready. I like them when the tail's about the same length as the bean or more. Although, some people prefer them when their tail is longer - about 2cm long. It's really down to your own personal preference. 

Also, their little outer jacket will split during the sprouting process, revealing the light cream-coloured bean underneath. Again, some people like to remove any loose outer layers which sometimes separate from the bean.

I enjoy them as is.

Storing

Store your adzuki bean sprouts in a container in the fridge for up to 3 days. Use a lidded container and line it with a paper towel to draw up any excess water after rinsing and draining. 

FAQ

How long does it take to sprout adzuki beans?

Once soaked, they typically take 3-5 days to sprout, depending on room temperature.

Are adzuki beans good for you?

Yes! They're packed with protein, fibre, vitamins and minerals, including
b vitamins, folate, potassium, iron, calcium, phosphorus and antioxidants.

Can adzuki beans be eaten raw?

Yes. Once they have sprouted, they can be enjoyed raw in salads, grain bowls, wraps or turned into a dip.

Similar recipes

Looking for other raw sprouting recipes like this? Try these:

Recipe

Sprouting Adzuki Beans

Juliette | Flourishing Kitchen
Sprouting adzuki beans in a few simple steps from start to finish. Light, crunchy and loaded with protein and nutrients, adzuki bean sprouts are easy to add to salads, wraps, soups and more. 
5 from 36 votes
Leave a review
Print Recipe Pin Recipe
Prep Time :5 days
Cook Time :0 minutes
Soaking Time :12 hours
Total Time :5 days 12 hours
Cuisine :Raw Vegan
Servings :1 x 200g serving

Equipment

  • 1 Wide mouthed mason jar
  • 1 Piece of cheesecloth and rubber band or a sprouting lid
  • 1 Strainer or sieve.

Ingredients
  

  • 100 g raw dried adzuki beans

Instructions
 

  • Step 1 - Soak the beans in cold water. Pick out any broken/split beans or grit and discard. Please give them a good rinse to wake them up, then add the raw adzuki beans to a bowl or a wide-mouthed mason jar. Cover generously with 3 times the amount of water, as they'll absorb quite a lot. Leave them to soak for 8-12 hours.
    100 g raw dried adzuki beans
  • Step 2 - Rinse and Drain the soak water from the beans. Rinse again in fresh cold water and drain them thoroughly before adding them to the mason jar for sprouting. Draining is essential so that they aren't sitting in any water.
  • Step 3 - Sprout adzuki beans in the mason jar over the next 3-5 days, remembering to rinse and drain them twice daily. Morning and evening are good times to do this.
  • Finally - When ready and their tails have grown as long as the bean or a little more, give them a rinse and drain them before use. You can now store adzuki bean sprouts in the refrigerator for up to 3 days in a lidded container on kitchen paper. Please rinse and drain each day to help them stay fresh!

Notes

Tips

Use fresh cold water for rinsing. It's popular but optional to use filtered or spring water depending on the water quality where you live.
If you're new to sprouting adzuki beans, I recommend you sniff them each day when you're rinsing them. This way, you'll get to know what they should smell like. It's good to know how they're getting on. After a few times, you can tell how fresh they are and if they're not quite right this way. Next, drain thoroughly so the sprouting adzuki beans don't sit in water while sprouting.

Food Safety

Warmth, humidity and wet beans will attract the wrong kind of bacteria, which can result in mouldy adzuki sprouts. If this happens or your adzuki sprouts smell weird, discard them and start again.
Keyword adzuki beans, sprouting
Tried this recipe?Let us know how it was!

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Quick Pickled Red Onions (No Cook)

· 8 Comments

This is a fantastically simple quick pickled red onions, no-cook recipe. Use them to top salads, falafel, tacos, and to add a touch of zing to lift the flavours of your dish!

This takes only 5 minutes of prep time to make. I swear, once you've tried it you'll ditch any pre-bought versions for your own. It's super delicious!

A silver fork lifts a few slices of red onion pickles from a small mason jar of pickles.

It's also amazing on top of hummus, avocado toast, with vegan cheese and crackers or on just about anything savoury.

The flavour of quick pickles (also known as refrigerator pickles) are quite different to a traditional jar of pickled onions. You might argue that canned versions have more depth of flavour (my partner thinks so).

However, I love them for their freshness and for how light, tangy and vibrant pink they are. So pink, they make everything I put them on extra pretty!

I really believe this is the best pickled onions recipe. 

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Did I mention that this recipe is for no cook pickled red onions?

Ingredients

This recipe calls for 5 simple ingredients plus your choice of flavourings. I've made my fave recommendation for those below and also under the heading "Variations".

Labelled ingredients on a chopping board for making red onion pickles.
  • red onions
  • raw apple cider vinegar
  • water
  • sea salt or himalayan pink salt
  • maple syrup

Flavourings:

  • fennel seeds
  • mixed peppercorns

See recipe card for quantities.

How to make a no cook pickling brine

To make the pickling mixture I use a basic half and half vinegar to water ratio. It's easy and reliable for quick pickles.

The salt and vinegar together help to prevent any unwanted bacterial growth so that it remains fresh for 2-3 weeks.

To make pickled onions with apple cider vinegar I use a raw, unpasteurised apple cider vinegar with the mother. It's a store cupboard staple at home, so I always have it on hand.

If you like, you can mix the brine ingredients together in a measuring jug and then pour them over the onions. I prefer the lazier way which is to fill a jar with sliced red onions, then pour the over vinegar until half way and top it up with water.

Add in the salt, sweetener and any flavours you like then mix together.

That's it. How easy is that?

Instructions

This is the one of the easiest recipes I know of, and basically consists of slicing the onions then stuffing them into a jar along with the rest of the ingredients.

Pop on the lid and give it a really good shake so that it all mixes together. That's it. Yay!

Here are the steps to make my easy pickled red onions:

Step 1 - finely slice the red onions and push them into a jar.

Step 2 - add salt, maple sugar, any flavourings and spices.

Step 3 - pour over the vinegar until it reaches halfway up the jar. Fill the rest of the jar with water. Leave a little gap of 1-2 cm at the top of the jar so that it's not overly stuffed. Secure with a lid then give it a good shake to mix everything together.

HINT - If you have time you could leave it out on the counter top for 30 minutes to an hour to allow the flavours to assimilate somewhat. Otherwise just pop the jar in the fridge straight away. A little time passing helps the flavours to develop.

Finely slice red onions

A mason jar filled with finely sliced red onions. The lid is open.

Push red onions into a jar

Vinegar is being poured into a mason jar filled with red onion slices.

Add spices, maple syrup, apple cider vinegar and water

How to get red onion pickles super thin

To get the onions super thin I like to use a mandoline with the finger guard that came with it. You get a nice even slice with a little bit of crunch preparing them this way. Alternatively, just use your regular sharp kitchen prep knife.

After a day or two, the slices do soften a little, so I don't see the need to use hot water or do any cooking here to soften the onions up.

Variations

Why not change up the recipe by spicing it up a little?

  • Spice it up - try adding different spices to find your perfect mix e.g. garlic, cumin, coriander, dried chilli flakes, bay leaf, dill, rosemary
  • Vinegar - try using raw, unpasteurised wine vinegars instead of apple cider vinegar
  • Sweetener - alternative liquid sweeteners are agave and honey (honey isn't vegan)

Storing

Store the finished homemade pickled onions in the fridge for 2-3 weeks tops. This is not suitable for freezing.

Top tip

Push the thinly sliced red onions down into the jar with a fork so they're fully submerged in the brine. This helps them to stay fresh.

FAQ

How long will quick pickled onions last?

Quick pickled onions will last for 2-3 weeks when fully submerged in the brine and stored in the fridge.

What's the difference between pickling and quick pickling?

Quick pickles can be enjoyed straight away and typically only keep for 2-3 weeks when refrigerated. Traditional pickling is a great way to store foods for months or more in the pantry and is a more involved process.

Pairing

These are some of my favourite dishes to serve quick red onion pickles with:

Recipe

An opened mason jar filled with red onion pickles.

Quick Pickled Red Onions No Cook

Juliette | Flourishing Kitchen
A fantastically simple no cook quick pickled red onions recipe. Use it to top salads, falafel, chilli, tacos, anything where you want to add a touch of zing, to lift the flavours of your dish.
5 from 41 votes
Leave a review
Print Recipe Pin Recipe
Prep Time :5 minutes
Cook Time :0 minutes
Total Time :5 minutes
Course :Condiment
Cuisine :British
Servings :1 400ml jar

Equipment

  • sharp knife or mandolin
  • 1 clean glass jar with lid or mason jar.

Ingredients
  

no-cook pickles

  • 2 red onions
  • 100 ml raw apple cider vinegar
  • 100 ml water
  • 1 tablespoon maple syrup
  • 1 teaspoon sea salt or himalayan salt.

flavourings

  • 1 teaspoon fennel seeds
  • 1 teaspoon mixed peppercorns

Instructions
 

  • Slice the red onions thin. Peel the outer layer from the onions and discard. Half the onions to make them easier to slice. Using a sharp knife or mandolin finely slice the onions then push them into the jar until it's filled to the top.
    2 red onions
  • Add the flavourings: Add the maple syrup, salt and flavourings to the jar and push everything down using a fork.
    1 tablespoon maple syrup, 1 teaspoon sea salt or himalayan salt., 1 teaspoon fennel seeds, 1 teaspoon mixed peppercorns
  • Pour over the pickling liquid: Pour the raw apple cider vinegar into the jar until it comes up halfway. Top the jar up with water leaving a small gap at the top. Screw the lid on nice and tight then shake the up jar gently to mix all the ingredients together.
    100 ml raw apple cider vinegar, 100 ml water

Notes

Storing: Store in a lidded jar in the fridge to keep fresh for 2-3 weeks. Be sure the onions are completely submerged in the pickling mixture so that they stay fresh. 
If you have time, allow them to sit at room temperature for 30 minutes so the flavours can start to develop, before placing them in the fridge. (optional)
Keyword Pickles, quick, Red Onion Pickles
Tried this recipe?Let us know how it was!

Pear and Rocket Salad

· 2 Comments

A satisfying and simple pear and rocket salad. Made with sweet juicy pears, peppery rocket, creamy ripe avocado, salty olives, crunchy sunflower and pumpkin seeds and more.

It’s a beautiful mix of sweet and savoury with plenty of texture and flavour.

This is one of my favourite fall and winter salads!

A table set with two bowls of rocket and pear salad are next to a window.

Have you ever stopped eating salads because of the colder weather? I used to do this, but not anymore becasue I miss all that lovely raw freshness too much.

Well, I think good salad makes a refreshing change from the heavier fall and winter meals this time of year. Especially after Christmas and New Year. Do you agree?

This pear and rocket salad is filled with vibrant raw foods including raw quinoa sprouts, to make it more satisfying. Using cooked quinoa instead works just as well.

However, you’re curious at all about sprouting, definitely check out my blog post on sprouting quinoa. I think you'll love it!

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Why you’ll love this salad

It’s filled with wholefood nutritional goodness and is:

  • dairy-free
  • gluten-free
  • nut-free and
  • refined sugar-free

Ingredients

This pear rocket salad is full of textures and flavours like sweet, salty, creamy, crunchy, sour and features the following ingredients:

Recipe ingredients for a pear and rocket salad are laid out on a white surface, and each ingredient is labelled.
  • Fresh quinoa sprouts, but use cooked, if preferred.
  • Pears for their sweetness - blush / slightly pink pears are my favourites
  • Rocket ( also known as arugula) - fresh and peppery.
  • Avocado - their creaminess perfectly complements this salad
  • Olives - will add a little saltiness and colour, I love Greek Kalamata olives
  • Red onion - for a touch of sourness and their vibrant purple colour
  • Baby cucumbers - for their freshness, or use regular cucumber instead
  • Fresh herbs and microgreens to add more flavour and texture
  • Mixed seeds - my go-to faves are sunflower and pumpkin seeds and these add a wonderful light crunch to this salad

Pear and rocket salad dressing ingredients

A simple 2-minute apple cider vinaigrette will dress this dish beautifully. I used:

  • extra virgin olive oil
  • apple cider vinegar - I use raw apple cider vinegar with the mother
  • maple syrup - may be substituted with date paste
  • dijon mustard - use mustard powder or whole grain if preferred
  • pinch of fresh thyme leaves - use dried if that's what you have
  • salt and freshly ground pepper

See recipe card for quantities.

Recipe steps

Step 1 - Firstly, chop and prepare the rocket pear salad vegetable ingredients then mix.

Chopped salad ingredients in a bowl including avocado, olives, seeds, cucumber, red onion and quinoa.

Step 2 - Add this to your salad bowl and top with rocket leaves, thinly sliced ripe pear and a handful of microgreens.

Two bowls on a table filled with a pear and rocket salad. A kitchen towel and small jar containing salad dressing by the bowls.

Step 3 - Mix up the apple cider vinaigrette and serve with the salad.

Two photos: open jar with vinaigrette ingredients inside and then a lidded jar containing shaken up vinaigrette and some fresh thyme leaves.

To make in advance, store the quinoa and vinaigrette separate to the salad. Pour over the dressing to serve. This will prevent the rocket and pear salad becoming soggy. 

You'll also need to squeeze a little lemon juice over the avocado before mixing it into the salad, to prevent it turning brown.

Do you want to start sprouting? I think you'll love the other articles in my sprouting series:

Variations

It’s traditional to include cheese with a typical pear arugula salad. If that's something you enjoy, try sprinkling my 5 minute vegan parmesan over the top.

Alternatively, you could make this gorgeous macadamia nut cheese recipe. Then slice some of it into small pieces and add those to the salad just before serving.

Want to add nuts? Add in walnuts, pine nuts or try hazelnuts for something a bit different.

Leafy greens - If you don't like rocket you can use any other leafy greens. For a bigger, bolder flavour a mix of rocket and kale work well. You can also try adding some fennel and chicory.

For a lighter spring or summer version consider a mix of baby leaves.

Storage

This gorgeous winter salad will store well in the fridge for 1-2 days if you’re using freshly sprouted quinoa. Up to 4 days if you’re using cooked quinoa.

Be sure to pop it into a suitable container with a lid. The dressing will keep for up to 5 days in a lidded jar, if refrigerated.

FAQ

Is rocket salad good for you?

Yes. Rocket itself is a fantastically healthy leafy green filled with nutrients including vitamins C, K, magnesium, folate and beta carotene.

How do you keep pears from going brown in a salad?

Squeeze a little fresh lemon juice over pear slices or dip them in lemon juice to stop them from browning.

Looking for other recipes like this? Try these:

Recipe

A salad bowl filled with pear, rocket, olives, cucumber and seeds fill a white salad bowl. A small jar containing salad dressing and a kitchen towel sit next to the bowl.

Pear and Rocket Salad

Juliette | Flourishing Kitchen
A simple pear and rocket salad made with sweet juicy pears, peppery rocket, creamy ripe avocado, salty olives, crunchy sunflower and pumpkin seeds and more.
5 from 25 votes
Leave a review
Print Recipe Pin Recipe
Prep Time :15 minutes
Cook Time :0 minutes
Total Time :15 minutes
Course :Main Course, Salad
Cuisine :British
Servings :2

Ingredients
  

for the salad

  • 2 large handfuls rocket leaves (arugula)
  • 8 heaped tbsp (½ cup) freshly sprouted quinoa use cooked, if preferred
  • 1 ripe pear
  • 1 avocado
  • 1 baby cucumber medium sized
  • ¼ of small red onion
  • 1 handful kalamata olives
  • 1 handful microgreens or cress
  • 2 tablespoon sunflower seeds
  • 2 tablespoon pumpkin seeds

dressing ingredients

  • 3 tablespoon extra virgin olive oil
  • 2 tablespoon raw apple cider vinegar
  • 1 tablespoon maple syrup or date paste
  • 1 teaspoon dijon mustard
  • fresh thyme leaves a couple of sprigs
  • a good pinch of salt and pepper

Instructions
 

Pear and rocket salad

  • Using a paring knife, finely slice the red onion, peel and dice the avocado then, chop the cucumber into bite size pieces.
  • Add the quinoa to a bowl then top with the chopped vegetables, olives and mixed seeds. Stir gently to mix then divide into two bowls.
  • Cut the pear into four, remove the core and slice each of the four pieces thinly.
  • To each bowl now add a handful of rocket, pear slices and sprinkle liberally with microgreens.

Apple cider vinaigrette

  • Remove the leaves from the sprig of thyme. Add all the dressing ingredients to a small jar. Secure tightly with a lid and shake until the ingredients have emulsified.
  • Serve the salad with vinaigrette on the side for drizzling as you wish.

Notes

Any unused vinaigrette can be stored in the fridge for up to 5 days.
 
Keyword pears, rocket salad, winter salad
Tried this recipe?Let us know how it was!

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Sprouting Buckwheat

· 14 Comments

Follow these 2 simple steps for sprouting buckwheat at home. Easy to prepare, raw sprouted buckwheat is healthy, versatile and delicious added to smoothies, salads, cereals or blended into a creamy breakfast porridge. 

A bowl of sprouted buckwheat sits on a wooden surface next to a piece of cheesecloth.

You can sprout raw buckwheat in a jar with a sprouting lid or a piece of cheesecloth secured with a rubber band.

Instead, I prefer to soak them in a bowl and sprout them using a strainer. They get more airflow that way, and I can give them a rinse more easily.

I'll cover the buckwheat groats with a paper towel in warm weather to keep any bugs off. Especially useful in Summer when the kitchen window's open, so I can listen to the birds singing outside.

I discovered sprouting buckwheat when trying to find an alternative to oats for breakfast, and I've loved it ever since. I hope you'll grow to love it as much as I do.

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How to sprout buckwheat groats

Step 1 - To activate buckwheat, soak raw buckwheat groats in fresh cold water overnight, then drain thoroughly.

This is the only time they should sit in water. It's not unusual for the water to turn a little pinkish. It'll be a little gooey, too, so rinse and drain them until the water runs clear.

Now set them aside in a strainer placed over a bowl to start sprouting.

Step 2 - Allow them to sprout for a minimum of 8 hours. Sprouting buckwheat can take 2-3 days to germinate and a little longer, depending on how warm their environment is. Enjoy them before any leaves start to appear. I think they're best when their tail is about as long as the width of the seed, or just a little bit longer.

You need to rinse and drain them thoroughly 2-3 times each day until a little shoot starts to appear. I do this in the morning and then before bed. This is essential to keep the sprouting buckwheat clean and reduce the risk of unwanted bacteria.

A bowl of raw, hulled buckwheat groats sits on a wooden surface.

Use raw hulled groats when sprouting buckwheat

A bowl of buckwheat is soaking in water. The bowl is sitting on a wood surface.

Step 1. Soak buckwheat in fresh cold water

Raw buckwheat sitting in a strainer over a bowl.

Step 2. Leave to sprout. Rinse and drain twice daily

A pile of freshly sprouted buckwheat groats sitting in a bowl.

Sprouted buckwheat

What is buckwheat?

Buckwheat is not related to wheat. It's a seed from a fruit related to sorrel and rhubarb. There are two common types, Common buckwheat (Fagopyrum esculentum) and Tartary buckwheat (Fagopyrum tartaricum).

Known as a pseudo-cereal and a whole grain, it's becoming ever more popular because it's easy to use and nutritious.

It's also gluten-free. Although, it's worth noting that if buckwheat is produced in a facility using the same equipment as gluten grains - it may no longer be gluten-free.

I love to have it for breakfast, topped with vegan yoghurt or dairy-free milk, fresh seasonal fruit and some seeds like pumpkin or sunflower seeds.

If you're looking for some sprouted buckwheat recipes, here are a few on my blog you may like to try: raw buckwheat porridge, blackberry parfait and raw buckwheat tabbouleh.

Is sprouted buckwheat good for you?

Happily, yes, it is. Sprouted buckwheat is considered a healthy food, and sprouting makes its nutrients more easily digestible. 

It's gluten-free, high in fibre, protein-rich (twice that of oatmeal), and filled with antioxidants, vitamins and minerals, including:

  • Magnesium
  • Copper
  • Zinc
  • Manganese
  • Iron
  • Phosphorus

If you're into nutritional information and health benefits etc., check out this great article written by healthline.com to find out more.

It's worth noting that some people are allergic to buckwheat. To learn more about buckwheat allergy and allergies in general, you can read them at anaphylaxis.org.uk, a fantastic resource and UK-registered charity.

How to activate buckwheat

Activating buckwheat means soaking them in water until they've naturally softened. I liken this to seeds being soaked by the rain before they germinate.

I soak buckwheat overnight, then rinse and drain them in the morning.

However, some people prefer a quick soak/rinse after 30 minutes or even 1-2 hours. I like the texture to be softer.

I usually can't wait until it's fully sprouted before eating, so I mostly eat it at this stage instead when it's finished soaking.

Try different times to see which you prefer.

Another point is that the raw hulled groats must be made more digestible before eating, as they're pretty hard in texture. So I don't recommend eating them dry from the packet.

As with all sprouting, cleanliness is paramount to help avoid bacterial contamination. So, please be sure to thoroughly clean your hands and any equipment you'll be using, plus you also need to store them appropriately. 

See storage and food safety information below.

How to store soaked or sprouted buckwheat

Once they're ready, I rinse and drain them thoroughly, then leave them in the strainer placed over a bowl for a few minutes to dry off a little.

Transfer them to a suitable container lined with a paper towel to catch any unwanted moisture. Then, pop them in the fridge to stay fresh and use them within 3 days.

As sprouted buckwheat groats are considered a living food, I leave one corner of the container slightly undone, so they can breathe. But, of course, you don't have to do this.

Be sure to give them a quick rinse and drain them daily to help them stay fresh. Replace the kitchen paper if need be. If you notice they smell funky or weird, then throw them out.

Are you interested in sprouting? You'll love the other articles in my sprouting series:

FAQ

How long does it take to sprout buckwheat?

Once soaked, they typically take 2-3 days to sprout. They’re super easy and fun to do.

Why is my buckwheat not sprouting?

Be sure to use raw hulled buckwheat for sprouting. If they've been cooked then they won't sprout. Roasted buckwheat is sometimes called Kasha. If you're not sure then check with the manufacturer before using.

What do raw buckwheat groats look like?

Raw buckwheat groats are typically a combination of light green-light brown in colour. They’re a beautiful pyramid shape, which sets them apart from other cereals or grains.

Other recipes with sprouted buckwheat you may like:

Recipe

A bowl of sprouted buckwheat sits on a wooden surface next to a piece of cheesecloth.

Sprouting Buckwheat

Juliette | Flourishing Kitchen
Follow these 2 simple steps for sprouting buckwheat at home. Easy to prepare, raw sprouted buckwheat is healthy, versatile and delicious added to smoothies, salads, in cereals or blended into a creamy breakfast porridge. 
5 from 15 votes
Leave a review
Print Recipe Pin Recipe
Prep Time :10 minutes
Cook Time :0 minutes
Soaking & Sprouting :2 days
Total Time :2 days 10 minutes
Course :Breakfast, Main Course
Cuisine :Vegan
Servings :2

Equipment

  • 1 Bowl.
  • 1 Strainer or sieve.
  • Paper towel

Ingredients
  

  • 60 g raw hulled buckwheat groats
  • 200 ml water

Instructions
 

  • In a bowl, soak the buckwheat groats in plenty of fresh cold water for at least 30 minutes. I prefer to soak them overnight for ease. Use enough water to cover the buckwheat by at least a couple of inches as they will swell and soak up some of the water.
    Once soaked, drain them using a sieve or strainer held over the sink. Rinse thoroughly until any gloopiness has gone and set them aside in your strainer/sieve placed over a bowl. Cover loosely with a piece of paper towel.
  • Allow them to sprout for a minimum of 8 hours. Sprouting buckwheat typically takes 2-3 days, depending on their environment/time of year. Rinse, and drain them thoroughly 2-3 times each day during the sprouting phase and before using. See notes below for storing.

Notes

Storing Soaked or Sprouted Buckwheat.
Rinse then drain the buckwheat and leave to one side to dry for a few minutes. Line a suitable container (with a lid) with a piece of clean paper towel and top with the soaked/sprouted buckwheat. Store in the fridge and use within 3 days.
Always give the buckwheat a rinse before using. I rinse and drain them once each day to keep them clean and fresh. If they start to smell discard, them and do not use.
Keyword buckwheat, sprouting, sprouting buckwheat
Tried this recipe?Let us know how it was!

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you’re unsure, then throw them out and start again.

Check the FSA website for more details.

Raw Buckwheat Porridge

· 1 Comment

This creamy raw buckwheat porridge recipe makes a beautiful and wholesome raw vegan breakfast. Make it with non-dairy milk sweetened with banana and cinnamon and top with raspberries, pear slices and flaked almonds. 

Serve this dish at room temperature, so it's not fridge cold. It has the consistency of cream but, if you prefer to give it a thicker feel then use less plant milk. 

I know this may seem like a bit of a wild take on traditional oat-based porridge, as there's no cooking involved. Nevertheless, this overnight buckwheat porridge is so smooth, creamy and totally satisfying!

Not only that but it's gluten-free and has almost twice the amount of protein than oats as well as a host of nutritional goodness from vitamins and minerals.

A bowl of porridge topped with pear slices, fresh raspberries, mint leaves and flakes almonds.
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Ingredients

If you're a friend of this blog, you'll know that I love raw buckwheat groats.

Honestly, I feel like this is such an underrated food. Not only is it tasty, but it's versatile, and you can use it in so many recipes. 

I mostly use buckwheat soaked or sprouted and add it to salads, smoothies and breakfast recipes. Imagine my excitement when I saw that you could blend it into a deliciously creamy breakfast porridge! 

While it does sound weird at first, the whole idea of an unheated porridge, the reality is it's divine and totally worth trying.

Other ingredients used here are:

  • Banana - to sweeten
  • Plant-based milk - use what you have, or if you fancy making your own, it's super easy. Check out my plant-milk recipes, such as oat milk, almond milk, and hazelnut milk
  • Pear and raspberries - vibrant, healthy fresh seasonal fruit filled with nourishing goodness
  • Flaked almonds - to be fully raw, swap them for raw whole almonds, if you can get hold of them

See the recipe card for quantities.

You may like to check out my other raw buckwheat recipes, such as this raw vegan buckwheat parfait or perhaps a cereal instead?

Labelled ingredients for raw buckwheat porridge recipe.

Instructions

When preparing buckwheat groats, you'll need to add them to a bowl with double the amount of water as they soak up quite a lot. I use a fine mesh sieve for rinsing.

Once the buckwheat is soaked, this recipe is quick and easy to make. Just blend it up with plant milk, banana and cinnamon. Divide it evenly into bowls and top with fruit and nuts. 

Be sure to buy raw buckwheat rather than roasted, which is sometimes called buckwheat kasha. 

Banana, powdered cinnamon, buckwheat groats and milk sitting in a blender.

Add soaked buckwheat, plant milk, banana, cinnamon to a blender and blend until smooth.

A bowl of smooth and creamy porridge.

Divide blended buckwheat porridge into bowls.

A bowl of porridge topped with pear and raspberries.

Top the porridge with sliced pear, raspberries and almond flakes. Add fresh mint as a garnish.

Substitutions

If you don't like bananas or the other fruits in this recipe, easily replace them with alternatives. Here are some suggestions:

  • Pears - instead of pears, you can use apple, mango, cherries or pineapple slices.
  • Raspberries - use other berries; blueberries, cherries, or strawberries.
  • Flaked almonds - flaked almonds are usually blanched before slicing, so they are not technically raw. You can replace them with whole nuts such as almonds, hazelnuts or pistachios.
  • Bananas - these are added to sweeten the porridge naturally; if you don't like bananas, you could swap them with 3-4 soaked and pitted fresh dates.

Storage

Store the buckwheat porridge in the fridge separately from the fresh fruit and add the fruit just before serving. Good for 2-3 days.

Not suitable for freezing.

Recipe

A bowl of porridge topped with raspberries, sliced pear and sprinkled with flaked almonds and mint leaves.

Raw Buckwheat Porridge

Juliette | Flourishing Kitchen
This raw buckwheat porridge makes a wonderfully healthy, wholesome raw vegan breakfast. Made with soaked buckwheat groats then topped with slices of pear, raspberries, flaked almonds and garnished with fresh mint.
5 from 42 votes
Leave a review
Print Recipe Pin Recipe
Prep Time :10 minutes
Cook Time :0 minutes
Soaking :8 hours
Total Time :8 hours 10 minutes
Course :Breakfast
Cuisine :Vegan, Vegetarian
Servings :4

Equipment

  • high speed blender or food processor with an s-blade.

Ingredients
  

  • 175 g raw buckwheat groats soaked overnight
  • 240 ml plant-based milk
  • 2 bananas
  • 1 pear sliced, core removed
  • 150 g raspberries
  • 2 tablespoon maple syrup
  • ½ teaspoon powdered cinnamon

Instructions
 

  • Place the raw buckwheat in a bowl or mason jar and add double the amount of fresh cold water. Leave to soak overnight then rinse and drain thoroughly.
  • Add the rinsed buckwheat to a blender together with cinnamon, chopped banana and plant-based milk. Blend until smooth then divide into 4 breakfast bowls.
  • Top each bowl of porridge with a few slices of pear and some fresh raspberries. Add a sprinkling of flaked almonds and a few leaves of mint to garnish. Now pour over a little maple syrup to serve, if desired.

Notes

Soaked buckwheat will appear slimy until rinsed well.
Keyword Autumn, Porridge, Raw buckwheat breakfast
Tried this recipe?Let us know how it was!

Food safety

The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.

Check the FSA website for more details.

Blackberry Parfait

· 6 Comments

This blackberry parfait recipe is a delightful raw vegan breakfast made with fresh blackberries, yogurt and raw buckwheat groats, then garnished with fresh mint leaves.

It's a healthy yogurt parfait recipe. Enjoy as an elegant breakfast, snack or blackberry dessert.

It’s also made from whole food and is plant-based, gluten-free, dairy-free and super delicious!  

There is even an annual National Parfait Day on November 25th. I know, right 🙂

A blackberry parfait with a silver spoon sitting on a small plate garnished with mint leaves, daisies and fresh blackberries.

An easy berry parfait to put together, it makes a refreshing light alternative to using blackberries in a blackberry and apple pie.

The only thing that takes time is soaking the groats beforehand, which you’ll need to do to make them edible. Doing this also makes it softer in texture.

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Ingredients

Raw buckwheat: Buckwheat is a fantastic gluten-free option, which is slowly gaining more popularity. Once soaked they can often be used in place of oats, and you can make porridge with them too.

Be sure to buy raw buckwheat groats rather than toasted/roasted. You may need to check the packet to be sure (I’ve made this mistake before). 

Yogurt: This recipe uses vegan yogurt for a healthier, non-dairy breakfast parfait rather than the typical whipped cream version served as dessert.

A vegan yogurt with probiotics adds a rich serving of wholesome, smooth and creamy, gut-loving goodness. Plain or vanilla flavoured yogurt work well.

If you're curious about making your own yogurt, check out the cashew yogurt recipe on this blog. You may be surprised at how easy it is to make.

Blackberries: Packed full of juicy flavour, ripe blackberries have a sweet and slightly tart-tangy taste that pairs brilliantly with yogurt.

Blackberry Jam: Sweet, smooth and slightly tangy blackberry jam - who doesn't like jam?

For this recipe I used blackberry chia jam.

I added a few fresh baby mint leaves to garnish (optional).

Blackberry parfait recipe ingredients are sitting on a light surface and are labelled.

Instructions

Step 1: Soak the buckwheat groats for 4 to 8 hours to soften. I do this overnight because it makes this part super easy.

Step 2: Next, give them a good rinse because the water will most likely turn them gooey; this is quite normal. Rinse them thoroughly until the buckwheat's no longer slimy.

Step 3: Layer up the blackberry yogurt parfaits into glasses beginning with the jam. Then top each glass with a couple of blackberries and a sprig of fresh mint to garnish (optional).

Hooray, yes it's that simple!

See recipe card below for full details and amounts.

Buckwheat groats soaking in a bowl of water.

Soak raw buckwheat groats

Raw buckwheat draining in a metal sieve placed over a bowl.

Rinse thoroughly and drain

Yogurt, blackberries, jam and buckwheat are being added to two small glasses in layers with a spoon. A few daisies sit to the right.

Layer up into glasses

Two small layered parfaits part completed sitting by a few blackberries.

One ingredient at a time

Two blackberry yogurt parfaits garnished with mint and daisies.

Substitutions

  • Yogurt - instead of cashew yogurt, you can use another dairy-free yogurt or swap it out for cashew cream
  • Jam - use your favourite flavour sugar-free jam or add chopped fruit at the bottom instead
  • Raw Buckwheat - replace the buckwheat with granola or sprouted quinoa mixed with chopped raw nuts/seeds
  • Blackberries - swap the blackberries for blueberries, raspberries, cherries or any other fruit you like

If you're curious about raw buckwheat recipes you might also enjoy this Raw Buckwheat Porridge, or my Raw Buckwheat Cereal recipe.

Storage

Vegan parfaits are best eaten immediately. Although, if you love meal prep then you can make them ahead of time as they will keep when refrigerated for up to 3 days.

Not suitable for freezing.

Top tip

Drain the soaked buckwheat on kitchen paper and pat them dry. The paper will absorb any excess water and prevent the parfait from being too wet or mushy.

FAQ

What is a parfait?

There are two well-known kinds of sweet parfait, American and French. 
A French parfait recipe is a frozen dessert made with eggs, sugar syrup, cream and fruit. 

The American version is typically made by layering fresh whipped cream, fruit, and syrup. Both versions may also use a liqueur.  

A typical breakfast version is made by layering yogurt, granola and fruit. 

Is a yogurt parfait healthy?

A yogurt parfait can be healthy when made using healthy and nutritious wholefoods. Choose a yogurt made with tummy-loving friendly bacteria, fresh fruit, and a more natural sweetener like maple syrup or date paste.

Recipe

Three blackberry parfaits topped with fresh mint and daisies.

Blackberry parfait

Juliette | Flourishing Kitchen
This blackberry parfait is a delightful raw vegan breakfast made with fresh blackberries, vegan yogurt and raw buckwheat groats. Garnish with fresh mint leaves.
5 from 16 votes
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Print Recipe
Prep Time :10 minutes
Cook Time :0 minutes
Soaking time :8 hours
Total Time :8 hours 10 minutes
Course :Breakfast, Dessert, Snack