Sprouted Raw Lentils: A Nutrient-Packed Powerhouse
Sprouted raw lentils are a vibrant addition to any diet, offering a wide range of essential nutrients. They are rich in plant-based protein, fiber, and a variety of minerals, making them an excellent choice for vegans, vegetarians, and anyone looking to boost their nutritional intake. These lentils have a naturally mild flavor, and their sprouting process enhances their digestibility and nutritional value, providing a fresh, crisp texture that works well in salads, soups, and grain bowls.
Nutritional Breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 106 kcal |
| Protein | 8.96 g |
| Fat | 0.55 g |
| Saturated Fat | 0.057 g |
| Carbohydrates | 22.14 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 25 mg |
| Iron | 3.21 mg |
| Magnesium | 37 mg |
| Phosphorus | 173 mg |
| Potassium | 322 mg |
| Sodium | 11 mg |
| Zinc | 1.51 mg |
| Copper | 0.352 mcg |
| Manganese | 0.506 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 16.5 mg |
| Thiamin (Vitamin B1) | 0.228 mg |
| Riboflavin (Vitamin B2) | 0.128 mg |
| Niacin (Vitamin B3) | 1.128 mg |
| Vitamin B6 | 0.19 mg |
| Folate (Vitamin B9) | 100 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Sprouted lentils are naturally free from common allergens such as gluten, dairy, and soy. However, those with legume sensitivities or allergies should avoid consuming lentils in any form.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-fat: Yes
- Nut-Free: Yes
- Soy-Free: Yes
Nutritional Insights:
Sprouted lentils are an excellent source of plant-based protein, with 8.96 grams of protein per 100 grams, making them a great choice for anyone looking to increase their protein intake, especially for those on plant-based diets. They are low in fat, containing just 0.55 grams of total fat, and have negligible amounts of saturated fat (0.057 grams), making them heart-healthy.
These lentils also provide a solid dose of essential minerals. With 322 mg of potassium and 173 mg of phosphorus, they help support proper muscle function and bone health. The iron content (3.21 mg) contributes to the bodyโs ability to produce hemoglobin, which carries oxygen in the blood, while magnesium (37 mg) aids in nerve and muscle function.
In addition to these minerals, sprouted lentils are a good source of several B-vitamins, including thiamin, riboflavin, and niacin, which are essential for energy metabolism. They also contain a healthy dose of vitamin C (16.5 mg), an antioxidant that supports immune function and skin health.
Preparation Tips:
Sprouted lentils are incredibly versatile in the kitchen. They can be added raw to salads for a crunchy texture or used in cooked dishes like soups, stews, and curries. You can also incorporate them into grain bowls or wrap them in a tortilla for a hearty, protein-rich meal. Since theyโre sprouted, they have a higher digestibility compared to their unsprouted counterparts, and their cooking time is shorter as well.
For those who prefer to sprout their own lentils at home, simply soak dried lentils in water for 8-12 hours, then drain and rinse them well. Place the lentils in a sprouting jar or a colander and rinse them every 12 hours until they sprout, usually within 2-3 days.
Conclusion:
Sprouted raw lentils are a powerhouse of nutrients, offering a combination of protein, vitamins, and minerals that contribute to overall health and wellness. Whether youโre looking to increase your plant-based protein intake or add a nutritious element to your meals, these lentils are a great choice. With their mild flavor and versatility in the kitchen, they make a fantastic addition to a variety of dishes, from salads and soups to grain bowls and wraps.
Consider incorporating sprouted raw lentils into your diet for a natural, healthful boost that supports everything from digestion to immune function, all while being gluten-free, low-fat, and vegan-friendly.
