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Nutritious Moth Beans Recipe: High-Protein, Low-Fat, and Gluten-Free

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Moth Beans (Mature Seeds) – Cooked, With Salt

Moth beans, a staple in various cuisines, particularly in India, are known for their rich nutritional profile. When prepared with salt, they offer a balanced combination of protein, minerals, and essential vitamins. Here’s a detailed breakdown of the nutrients and benefits you can expect from this versatile legume:

Nutritional Information

Nutrient Amount per 100g
Energy 117 kcal
Protein 7.81 g
Total Fat 0.55 g
Saturated Fat 0.124 g
Carbohydrates 20.96 g
Fiber 0.0 g
Sugar 0.0 g
Calcium 3.0 mg
Iron 3.14 mg
Magnesium 104 mg
Phosphorus 150.0 mg
Potassium 304.0 mg
Sodium 246.0 mg
Zinc 0.59 mg
Copper 0.164 mcg
Manganese 0.527 mg
Selenium 2.8 mcg
Vitamin C 1.0 mg
Thiamin (Vitamin B1) 0.124 mg
Riboflavin (Vitamin B2) 0.023 mg
Niacin (Vitamin B3) 0.668 mg
Vitamin B6 0.093 mg
Folate 143.0 mcg
Vitamin B12 0.0 mcg
Vitamin A 1.0 mcg
Vitamin E 0.0 mg
Vitamin D2 0.0 mcg

Key Health Benefits

Moth beans are an excellent source of plant-based protein, making them an ideal addition to vegetarian and vegan diets. They are particularly rich in iron, magnesium, and phosphorus, essential for energy production and bone health. The presence of potassium and sodium in balanced amounts helps maintain electrolyte balance and supports heart health.

  • Protein: Moth beans provide a significant amount of protein (7.81g per 100g), which is essential for tissue repair and muscle growth.
  • Minerals: High in iron (3.14 mg) and magnesium (104 mg), which are crucial for oxygen transport and muscle function.
  • Folate: With 143 mcg of folate, moth beans are beneficial for supporting cell growth and development, particularly important for pregnant women.
  • Low in Fat: The beans contain only 0.55g of total fat, making them a heart-healthy option.

Allergen Information

Moth beans are generally safe for most people; however, individuals with legume allergies should exercise caution. There are no common allergens associated with moth beans, but they may trigger reactions in sensitive individuals.

Dietary Preferences

  • Vegetarian: Moth beans are a great plant-based protein source, making them suitable for vegetarian diets.
  • Vegan: These beans are entirely vegan-friendly, providing a nutrient-rich option for those avoiding animal products.
  • Gluten-Free: Moth beans are naturally gluten-free, making them an excellent choice for those with gluten sensitivities or celiac disease.
  • Low in Fat: The low-fat content (0.55g) makes moth beans suitable for those on low-fat diets or looking to manage their cholesterol levels.

Cooking Tips

Moth beans can be used in a variety of dishes, from soups to salads, or even as a side dish. They’re versatile, easy to cook, and absorb flavors well. For optimal results, it’s best to soak the beans before cooking to reduce cooking time and enhance digestibility. Pair them with vegetables, herbs, and spices to create hearty and flavorful meals.

Conclusion

Moth beans are an incredibly nutritious food that can be easily incorporated into a variety of dishes. Their high protein content, combined with a range of essential minerals and vitamins, makes them a valuable addition to any healthy diet. Whether you’re vegetarian, vegan, or just looking for a nutrient-dense food option, moth beans offer an excellent source of energy and health benefits.

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