Kidney Bean Sprouts (Raw, Mature Seeds)
Kidney bean sprouts, also known as raw mature seeds, are a nutritious and versatile addition to various dishes. These sprouts are rich in protein, fiber, and essential vitamins, making them an excellent choice for those looking to enhance their diet with plant-based nutrients. Kidney bean sprouts are typically eaten raw, although they can also be lightly cooked or incorporated into salads, wraps, and smoothies for added texture and flavor.
Nutritional Breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 29 kcal |
| Protein | 4.2 g |
| Fat | 0.5 g |
| Saturated Fats | 0.072 g |
| Carbohydrates | 4.1 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 17 mg |
| Iron | 0.81 mg |
| Magnesium | 21 mg |
| Phosphorus | 37 mg |
| Potassium | 187 mg |
| Sodium | 6 mg |
| Zinc | 0.4 mg |
| Copper | 0.159 mcg |
| Manganese | 0.182 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 38.7 mg |
| Thiamin (B1) | 0.37 mg |
| Riboflavin (B2) | 0.25 mg |
| Niacin (B3) | 2.92 mg |
| Vitamin B6 | 0.085 mg |
| Folate | 59 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Key Benefits:
- High in Protein: Kidney bean sprouts are an excellent plant-based protein source, offering 4.2 grams per 100 grams. This makes them a great choice for vegetarians and vegans seeking to meet their daily protein needs.
- Rich in Vitamins and Minerals: These sprouts provide essential nutrients, such as vitamin C, iron, magnesium, phosphorus, and folate, which support overall health, including immune function and red blood cell production.
- Low in Calories: At just 29 kcal per 100 grams, kidney bean sprouts are a light and nutritious option for those looking to manage their calorie intake.
- Source of Antioxidants: The vitamin C content (38.7 mg per 100g) offers antioxidant protection, supporting healthy skin, tissue repair, and immune defense.
Allergen Information:
Kidney bean sprouts are generally safe for most individuals. However, as with any bean or legume, they may cause digestive discomfort for some people, particularly those with sensitivities to beans or legumes. It is important to cook or prepare them properly, as raw kidney beans contain toxins that can be neutralized through cooking.
Dietary Preferences:
- Vegan/Vegetarian: Kidney bean sprouts are a perfect fit for vegan and vegetarian diets, offering a rich source of plant-based protein and other essential nutrients.
- Gluten-Free: These sprouts are naturally gluten-free, making them suitable for those with celiac disease or gluten sensitivities.
- Low-Fat and Low-Calorie: The low fat and calorie content make kidney bean sprouts an excellent choice for those following weight management or low-fat diets.
Cooking and Usage Tips:
Kidney bean sprouts can be enjoyed raw in salads, sandwiches, or as a topping for soups and bowls. If you prefer a cooked version, lightly sauté or steam the sprouts to preserve their nutritional value. Combining kidney bean sprouts with other fresh vegetables and a light dressing can create a refreshing, nutrient-dense salad. For a quick, protein-packed snack, mix them with hummus or yogurt for added flavor.
Conclusion:
Kidney bean sprouts are a highly nutritious, low-calorie ingredient that provides a wealth of vitamins, minerals, and protein. Whether you’re incorporating them into salads, wraps, or bowls, or enjoying them as a stand-alone snack, kidney bean sprouts are a versatile and healthful choice that enhances both flavor and nutrition.
