Sprouted Kidney Beans (Mature Seeds)
Food Component Information
Sprouted kidney beans, a nutritional powerhouse, are a great source of protein, vitamins, and minerals. These beans, when sprouted, undergo a transformation that enhances their nutrient profile, making them an excellent addition to a wide range of dishes. Whether incorporated into salads, soups, or stir-fries, sprouted kidney beans provide a healthy and tasty way to boost your meals.
Nutritional Breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 33.0 kcal |
| Protein | 4.83 g |
| Total Fat | 0.58 g |
| Saturated Fat | 0.083 g |
| Carbohydrates | 4.72 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 19.0 mg |
| Iron | 0.89 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 38.0 mg |
| Potassium | 194.0 mg |
| Sodium | 243.0 mg |
| Zinc | 0.44 mg |
| Copper | 0.174 mcg |
| Manganese | 0.199 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 35.6 mg |
| Thiamin (B1) | 0.362 mg |
| Riboflavin (B2) | 0.273 mg |
| Niacin (B3) | 3.024 mg |
| Vitamin B6 | 0.093 mg |
| Folate | 47.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Sprouted kidney beans are naturally allergen-free, making them a safe choice for individuals with common food allergies. However, it’s important to note that kidney beans, in their unsoaked or undercooked form, contain lectins, which can be toxic. Always ensure that they are properly soaked, sprouted, and cooked before consumption.
Dietary Preferences:
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Low Carb: Moderate
- Low Fat: Yes
- Dairy-Free: Yes
- Nut-Free: Yes
Cooking Advice:
Sprouted kidney beans can be used in a variety of dishes. When preparing them, ensure that the beans are well-cooked to break down any remaining lectins that could cause digestive issues. Sprouted beans can be added to soups, salads, and stews, or enjoyed in a homemade veggie burger for a healthy protein boost. They can also be enjoyed as a side dish with a drizzle of olive oil and lemon juice, or mixed into grain bowls for added texture and nutrients.
Conclusion:
Sprouted kidney beans are a highly nutritious ingredient that can enhance the health profile of any meal. Rich in plant-based protein, vitamins, and minerals, they provide a satisfying addition to a balanced diet. Whether you’re looking to boost your fiber intake or simply add a healthy twist to your cooking, these sprouted beans are an excellent choice.
