Peanut butter buckwheat smoothie bowl
This buckwheat smoothie bowl is a perfect breakfast or brunch, that is so filling, satisfying, and delicious! It is a variation for the buckwheat breakfast bowl that I have made, but it is easier to make because it doesn’t require any cooking.
I love to enjoy this buckwheat smoothie bowl, especially during summer, because it is refreshing, and keeps me full until lunchtime.
Also, it is nice that no special ingredients are required (I mean, who doesn’t have bananas and peanut butter at home?!), and that you can add other fruits that you have at home.
What do you need to know about buckwheat?
If you want to know more about buckwheat groats, types of buckwheat, how to cook it, sprout, and soak it, check out this blog post.
But in short, buckwheat groats are very good for you, especially raw ones. All you need to do to boost the nutrients and taste is to soak them overnight or for at least 6 hours before serving them.
Also, you can use sprouted buckwheat groats in the smoothie, instead of just soaked buckwheat. After soaking them, place the rinsed and drained buckwheat on a sieve or in a bowl and leave for about 24 hours, rinsing and draining them at the halfway point (after 10-12 hours). They will start to sprout quickly, that is when you can already use them for your smoothie bowl! Make sure not to leave them to sprout for longer than 24 hours. There is an option to freeze them so they will stop that process, or you can dehydrate them. Again, more about this in the blog post mentioned above.
Ingredients for the peanut butter buckwheat smoothie bowl
- Raw buckwheat groats. If your buckwheat groats are toasted (they have a dark brown color), then do not use them for this recipe because they taste totally different. Make sure to buy raw buckwheat groats, like these ones.
- Banana. Both frozen and fresh bananas will work great for this recipe. The riper the banana is, the sweeter the smoothie bowl will be.
- Peanut butter. It gives such a lovely nutty taste. If the quantity that I added is not enough for you, add more peanut butter! Or you can easily substitute the peanut butter for another nut or seed butter of your choice.
- Plant-based milk. I used oat milk for this recipe, but of course, other kinds of milk will work great!
- Juicy, soft dates. For me, one date is enough, but add more if you wish. You can also substitute the dates for a liquid sweetener or just omit this ingredient.
Instructions on making the buckwheat smoothie bowl
- Soak the buckwheat overnight. This is a step that unfortunately you can not skip. The buckwheat groats must be soaked for at least 6 hours before using them.
- In the morning, rinse and drain the buckwheat so the groats are not slimy.
- Add into the blender the drained buckwheat groats, banana, peanut butter, plant-based milk, and the date.
- Blend for a couple of minutes until you obtain a smooth consistency.
- Then, transfer the smoothie into a bowl.
- Top it with some fruits, nuts of your choice and enjoy!
Want more delicious recipes?
Tips on making the buckwheat smoothie bowl
- Make a drinkable smoothie instead of a smoothie bowl by adding more milk (1/4 cup) to the blender.
- Add some berries, fruits, or nuts to the smoothie bowl to spice it up. If you add more watery fruits or berries, add less plant milk, so the smoothie bowl will not be too runny.
- Add more peanut butter for an even nuttier flavor!
Best toppings for the buckwheat smoothie bowl
- Fresh strawberries.
- Blueberries: fresh or frozen.
- Coconut flakes.
- Banana and peanut butter.
- Chopped walnuts and apple.
- Any kind of dried fruits.
FAQ
Can I store the buckwheat smoothie bowl?
As with any other smoothies, it is best served fresh, right out of the blender. However, it can stay in the fridge for up to 12 hours.
Where to find buckwheat groats?
In health stores, in Eastern-European stores, in Asian stores, in supermarkets most probably, and online.
This is one of the blends that I use and recommend. It’s organic, and not too expensive.
Is this smoothie bowl gluten-free?
Yes, it is gluten-free. However, check the package of the buckwheat to see if the buckwheat was not processed.
Can I use buckwheat flour instead of buckwheat groats?
No, this recipe is particularly designed for buckwheat groats as the main ingredient. Also, I recommend that you make it with buckwheat groats, because they are healthier when soaked than buckwheat flour.
Also, find out how to make:
Peanut butter buckwheat smoothie bowl
Ingredients
- 1/2 cup buckwheat groats raw
- 1 banana ripe; fresh, or frozen
- 1 date soft, juicy; add more if desired
- 1/4 cup peanut butter creamy or crunchy
- 1/3 cup plant-based milk any kind of plant-based milk will work
Toppings
- strawberries
- blueberries
- coconut flakes
- peanut butter
Instructions
- Soak the buckwheat overnight. This is a step that unfortunately you can not skip. The buckwheat groats must be soaked for at least 6 hours before using them.
- In the morning, rinse and drain the buckwheat so the groats are not slimy.
- Add into the blender the drained buckwheat groats, banana, peanut butter, plant-based milk, and the date.
- Blend for a couple of minutes until you obtain a smooth consistency.
- Transfer the smoothie into a bowl, then top it with some fruits, nuts of your choice and enjoy!
Notes
The blender that I use:
Organic buckwheat groats:
Peanut butter buckwheat smoothie bowl
Per serving:
Protein: 21% of your daily dose
Net Carbs: 48% of your daily dose
Fat: 46% of your daily dose
Fiber: 66% of your daily dose
Iron: 23% of your daily dose
Calcium: 14% of your daily dose
Vitamin A: 10% of your daily dose
Vitamin C: 14% of your daily dose
Folate: 30% of your daily dose
Potassium: 43% of your daily dose
*please note that these numbers are estimated
Please note that I may earn a small commission from Amazon and iHerb in case you decide to buy products from these sites.
If you liked the recipe, share the result in the comment section below, I would be glad to see the result and you may help others as well doing so.
