Legume
boiled unsalted sprouted peas.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
sprouted peas
SERVING
CALORIES
124
PROTEIN
8.5g
CARBS
22.1g
FAT
0.50g
FIBER
6.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories124kcal—
Protein8.5g17%
Carbohydrates22.1g8%
Fiber6.2g22%
Sugar3.5g7%
Total fat0.50g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water68g—
MINERALS
Sodium5.0mg0%
Potassium280mg6%
Calcium35mg3%
Iron2.1mg12%
Magnesium45mg11%
Phosphorus140mg11%
Zinc1.2mg11%
Copper0.20mg22%
Manganese0.50mg22%
Selenium1.5µg3%
VITAMINS
Vitamin A2.0µg0%
Vitamin C10.5mg12%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K5.0µg4%
Thiamin (B1)0.20mg17%
Riboflavin (B2)0.10mg8%
Niacin (B3)1.5mg9%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.20mg12%
Folate (B9)120µg30%
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 cup160g
1 tablespoon10g
1 teaspoon3.3g
1 ml0.7g
1 liter666.7g
HEALTH BENEFITS
Why eat it.
- ✓Enhanced Digestibility: Sprouting reduces anti-nutrients like phytic acid, making minerals more bioavailable and the peas easier to digest.
- ✓Rich in Nutrients: A good source of plant-based protein, dietary fiber, vitamin K, manganese, and folate.
- ✓Supports Blood Sugar Control: The high fiber and protein content helps to slow the absorption of sugar, promoting stable blood sugar levels.
- ✓Increased Antioxidant Content: The sprouting process can significantly boost the level of antioxidants, which help protect the body from free radical damage.
COOKING TIPS
In the kitchen.
- 1Add to salads, grain bowls, or wraps for a quick protein and fiber boost without extra cooking.
- 2Mash with avocado, lemon juice, and herbs to create a vibrant, nutrient-dense spread for toast or sandwiches.
- 3Gently reheat and add to soups, stews, or pasta dishes at the end of the cooking process to avoid them becoming mushy.
- 4Blend into smoothies for a hidden source of plant-based protein and fiber.
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 4 days.
- For longer storage, freeze in a single layer on a tray before transferring to a freezer-safe bag. They will keep for up to 8 months.
FAQ
Frequently asked questions.
Are boiled sprouted peas healthy?
Yes, they are highly nutritious, providing 124 calories and 8.5g of protein per 100g. They are rich in fiber, vitamin K, and antioxidants, which support heart health and protect against cellular damage.
How much protein is in boiled sprouted peas?
A 100g serving contains approximately 8.5g of plant-based protein. This makes them an excellent protein source for vegetarians and vegans looking to support muscle maintenance and satiety.
Are sprouted peas better for you than regular peas?
Sprouting increases the bioavailability of nutrients by reducing anti-nutrients like phytic acid. This process also boosts antioxidant levels and makes the peas significantly easier for the body to digest compared to unsprouted dried peas.
Are boiled sprouted peas vegan and gluten-free?
Yes, they are naturally vegan and gluten-free. Since they are prepared without salt or animal products, they are suitable for almost all dietary patterns, including plant-based, Celiac, and whole-food diets.
Are sprouted peas keto-friendly?
With 22.1g of carbohydrates per 100g, sprouted peas are generally too high in carbs for a strict ketogenic diet. However, they can fit into a moderate low-carb or Mediterranean-style diet due to their high fiber content.
How do you cook sprouted peas?
After sprouting, rinse the peas and boil them in water for about 5–10 minutes until tender. Because the sprouting process has already softened the legume, they cook much faster than dried peas and do not require further soaking.
What do boiled sprouted peas taste like?
They have a mild, slightly sweet, and earthy flavor with a tender yet firm texture. Because they are unsalted, they act as a versatile base that easily absorbs the flavors of spices, dressings, or sauces in various dishes.
How long do boiled sprouted peas last in the fridge?
Once boiled and drained, they can be stored in an airtight container in the refrigerator for 3 to 5 days. Ensure they have cooled completely before sealing to prevent excess moisture buildup and premature spoilage.
Can you freeze boiled sprouted peas?
Yes, you can freeze them for up to 3 months. For best results, spread the boiled, cooled peas on a baking sheet to freeze individually first, then transfer them to a freezer-safe bag to prevent clumping.
Do sprouted peas help with digestion and bloating?
Yes, the sprouting process breaks down complex sugars and reduces phytic acid, which are common causes of bloating and gas in legumes. This makes boiled sprouted peas much gentler on the digestive system than standard dried peas.
