Sprouted Peas: Nutritional Information and Benefits
Sprouted peas are an incredibly versatile and nutritious ingredient that can be used in a variety of dishes. These are mature pea seeds that have been sprouted, cooked, blended, drained, and lightly salted to enhance their flavor and texture. Their slightly nutty, earthy flavor makes them an excellent addition to soups, salads, and even as a snack on their own.
Nutritional Breakdown
Sprouted peas are packed with essential nutrients, making them a great option for a balanced diet. Below is a detailed breakdown of the nutritional content per 100 grams of sprouted peas:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 98 kcal |
| Protein | 7.05 g |
| Fat | 0.51 g |
| Saturated Fats | 0.09 g |
| Carbohydrates | 17.08 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 26 mg |
| Iron | 1.67 mg |
| Magnesium | 41 mg |
| Phosphorus | 24 mg |
| Potassium | 268 mg |
| Sodium | 239 mg |
| Zinc | 0.78 mg |
| Copper | 0.02 mcg |
| Manganese | 0.325 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 6.6 mg |
| Thiamine (B1) | 0.216 mg |
| Riboflavin (B2) | 0.285 mg |
| Niacin (B3) | 1.072 mg |
| Vitamin B6 | 0.128 mg |
| Folate | 36 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 5.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sprouted peas are naturally free from common allergens like gluten, dairy, and nuts. However, they should be handled with care if there is any risk of cross-contamination with other allergens during processing. Always ensure that the peas are sourced from a facility that meets allergen-free standards if you have sensitivities.
Dietary Preferences
- Vegan & Vegetarian-Friendly: Sprouted peas are an excellent source of plant-based protein, making them ideal for both vegans and vegetarians.
- Gluten-Free: Naturally gluten-free, sprouted peas are a great choice for anyone following a gluten-free diet.
- Low in Fat: With only 0.51 grams of fat per 100 grams, sprouted peas are an excellent option for those seeking to reduce their fat intake.
- Low Sugar: With no sugar content, sprouted peas are perfect for anyone looking to reduce their sugar intake, including those following a low-sugar or low-carb diet.
Health Benefits
Sprouted peas are a powerhouse of essential nutrients, providing an excellent source of plant-based protein, which is vital for muscle repair and overall body functions. They are rich in vitamins and minerals, including Vitamin C, Iron, Magnesium, Potassium, and Zinc, which support immune function, bone health, and energy production.
The dietary fiber content in peas (though low in this sprouted form) can promote digestive health, while the presence of B-vitamins such as Thiamine, Riboflavin, and Niacin helps in converting food into energy.
Additionally, peas contain antioxidants like Vitamin C and manganese, which help fight oxidative stress, support skin health, and contribute to overall well-being.
How to Use Sprouted Peas
- In Salads: Add sprouted peas to your favorite salads for an extra crunch and a boost of protein.
- In Soups and Stews: Their nutty flavor works well in soups, especially vegetable-based broths or mixed with other legumes.
- As a Snack: Lightly salted and roasted sprouted peas make a healthy, satisfying snack on their own.
- In Smoothies: Blend sprouted peas into smoothies for added protein and nutrients without compromising flavor.
Conclusion
Sprouted peas offer a healthy, nutrient-dense option for anyone looking to add more plant-based foods to their diet. With a rich array of vitamins, minerals, and protein, they support various dietary preferences and contribute to overall health. Whether you’re using them in meals or enjoying them as a snack, sprouted peas are an excellent addition to a balanced diet.
