Legume
boiled salted sprouted peas.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
92
PROTEIN
6.5g
CARBS
16.2g
FAT
0.50g
FIBER
5.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories92kcal—
Protein6.5g13%
Carbohydrates16.2g6%
Fiber5.8g21%
Sugar3.2g6%
Total fat0.50g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water70.5g—
MINERALS
Sodium320mg14%
Potassium240mg5%
Calcium30mg2%
Iron1.8mg10%
Magnesium35mg8%
Phosphorus110mg9%
Zinc1.1mg10%
Copper0.15mg17%
Manganese0.40mg17%
Selenium0.80µg1%
VITAMINS
Vitamin A35µg4%
Vitamin C12mg13%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K22µg18%
Thiamin (B1)0.20mg17%
Riboflavin (B2)0.10mg8%
Niacin (B3)1.5mg9%
Pantothenic acid (B5)0.50mg10%
Vitamin B60.15mg9%
Folate (B9)65µg16%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup201.1g
1 tablespoon12.6g
1 teaspoon4.2g
1 oz28.4g
1 lb453.6g
1 ml0.9g
1 liter850g
HEALTH BENEFITS
Why eat it.
- ✓Enhanced Nutrient Bioavailability: Sprouting reduces anti-nutrients like phytic acid, improving the body's ability to absorb minerals such as iron, zinc, and magnesium.
- ✓Improved Digestibility: The sprouting process breaks down complex starches and proteins, making the peas easier to digest and reducing the likelihood of bloating.
- ✓Rich in Protein and Fiber: Provides a good source of plant-based protein for muscle maintenance and dietary fiber, which supports digestive health and helps regulate blood sugar levels.
- ✓Source of Vitamins and Antioxidants: Sprouted peas are a good source of vitamins C and K, as well as antioxidants that help protect cells from damage.
COOKING TIPS
In the kitchen.
- 1Serve as a simple side dish or a nutritious snack straight from the container, either warm or cold.
- 2Add to salads, grain bowls, or pasta dishes for a boost of protein, fiber, and a pleasant texture.
- 3Lightly mash with olive oil, lemon juice, and herbs to create a simple spread for toast or a dip for vegetables.
- 4Incorporate into stir-fries or soups during the last few minutes of cooking to preserve their texture and nutrients.
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 4-5 days to maintain freshness and prevent spoilage.
- For longer storage, freeze in a single layer on a baking sheet, then transfer to a freezer-safe bag. They can be kept frozen for up to 3 months.
FAQ
Frequently asked questions.
Are boiled salted sprouted peas healthy?
Yes, they are highly nutritious and low in fat. Sprouting increases the bioavailability of minerals like iron and zinc, while the boiling process makes them safe to eat and easy to digest, providing 92 calories and 6.5g of protein per 100g.
How much protein is in boiled salted sprouted peas?
A 100g serving contains approximately 6.5g of plant-based protein. This makes them an excellent snack or meal addition for muscle maintenance and satiety, especially for those on vegetarian or vegan diets.
Are sprouted peas easier to digest than regular peas?
Yes, the sprouting process breaks down complex starches and reduces anti-nutrients like phytic acid. This significantly improves digestibility and reduces the likelihood of gas and bloating often associated with legumes.
Are boiled salted sprouted peas vegan and gluten-free?
Yes, they are naturally vegan and gluten-free. They consist only of legumes, water, and salt, making them a safe and healthy protein source for individuals with celiac disease or those following a plant-based lifestyle.
Are these peas keto-friendly?
With 16.2g of carbohydrates per 100g, they are relatively high in carbs for a strict ketogenic diet. However, they can be incorporated into a general low-carb diet in moderation due to their high fiber and protein content.
How do you prepare boiled salted sprouted peas?
After sprouting the peas over 2-3 days, rinse them thoroughly and place them in a pot of water. Add salt to taste and boil for 10-15 minutes until tender but not mushy, then drain and serve.
What do boiled salted sprouted peas taste like?
They have a mild, earthy, and slightly sweet flavor with a tender, creamy texture. The addition of salt enhances their natural nuttiness, making them a savory snack similar to edamame.
How long do boiled salted sprouted peas last in the fridge?
Once boiled and seasoned, they should be stored in an airtight container in the refrigerator. They will remain fresh and safe to consume for approximately 3 to 5 days.
Can I freeze boiled sprouted peas?
Yes, you can freeze them for up to 3 months. For best results, pat them dry after boiling, freeze them in a single layer on a baking sheet first to prevent clumping, and then transfer them to a freezer-safe bag.
Why should I sprout peas before boiling them?
Sprouting increases the levels of vitamins C and K and antioxidants within the pea. It also neutralizes compounds that interfere with nutrient absorption, ensuring you get the maximum health benefits from the legume.
