My Cart


Raw Minestrone With Sprouted Buckwheat

Raw Minestrone With Sprouted Buckwheat

This vibrant soup is bursting with intense flavour. Excellent to pop in a flask to take for lunch on a hot day. Refer to our post about sprouting seeds and grains and plan to start this recipe a few days early to get the buckwheat sprouted.



  • 1/2 cup sprouted buckwheat
  • 1/2 cup finely diced zucchini
  • 1/2 cup finely diced yellow capsicum
  • 1/2 cup finely diced celery
  • 1/2 cup finely diced carrot
  • 1/2 cup finely diced cauliflower
  • 1/2 cup finely diced button mushrooms
  • ¼ teaspoon dried chilli flakes
  • ½ teaspoon dried oregano
  • 4 tablespoons extra virgin olive oil
  • 1/2 cup sundried tomatoes
  • 1 teaspoon freshly grated garlic
  • 4 fresh tomatoes
  • 300ml warm water
  • 2 teaspoons good quality balsamic vinegar
  • 1 tablespoon chopped chives & parsley


Place all the vegetables in a bowl, add 1 tablespoon of olive oil, chilli, oregano and sprouted buckwheat. Dehydrate for 6 hours on 450C.

When the vegetables are almost done, place the sundried tomatoes, garlic, fresh tomatoes, warm water, balsamic vinegar, herbs and remaining oil into a blender. Blend until smooth. Season with salt and pepper

Pour into 4 bowls, sprinkle with the vegetables and sprouted buckwheat. Top with brazil nut parmesan.

From ‘WARM food for cool weather’ by Monica Topliss. Image: Alain Bouvier