Protein
sprouted fava beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
sprouted valsprouted broad beanssprouted field beans
SERVING
CALORIES
88
PROTEIN
7.9g
CARBS
17.6g
FAT
0.73g
FIBER
7.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories88kcal—
Protein7.9g16%
Carbohydrates17.6g6%
Fiber7.5g27%
Sugar9.2g18%
Total fat0.73g1%
Saturated fat0.12g1%
Trans fat0g—
Cholesterol0mg0%
Water72.6g—
MINERALS
Sodium25mg1%
Potassium332mg7%
Calcium37mg3%
Iron1.6mg9%
Magnesium33mg8%
Phosphorus129mg10%
Zinc1.0mg9%
Copper0.40mg44%
Manganese0.66mg29%
Selenium0.80µg1%
VITAMINS
Vitamin A17µg2%
Vitamin C3.7mg4%
Vitamin D0µg0%
Vitamin E1.2mg8%
Vitamin K40.9µg34%
Thiamin (B1)0.13mg11%
Riboflavin (B2)0.29mg22%
Niacin (B3)2.3mg14%
Pantothenic acid (B5)0.23mg5%
Vitamin B60.10mg6%
Folate (B9)148µg37%
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 cup126g
1 tablespoon7.9g
1 teaspoon2.6g
1 ml0.5g
1 liter525g
HEALTH BENEFITS
Why eat it.
- ✓Enhanced nutrient bioavailability; sprouting reduces anti-nutrients like phytic acid, improving the absorption of minerals like iron and zinc.
- ✓Rich source of plant-based protein and dietary fiber, which aids in muscle maintenance, satiety, and digestive health.
- ✓Excellent source of folate, crucial for DNA synthesis and cell growth, and contains L-dopa, a precursor to the neurotransmitter dopamine.
- ✓Sprouting increases the concentration of vitamins, particularly Vitamin C, and makes the beans easier to digest.
COOKING TIPS
In the kitchen.
- 1Sprouted fava beans cook much faster than dried beans. Steam or sauté for 3-5 minutes until tender-crisp, or enjoy raw in salads.
- 2To easily remove the tough outer skin, blanch the sprouts in boiling water for 1-2 minutes, then plunge into an ice bath. The skins will slip off easily.
- 3Toss with olive oil, lemon juice, and fresh herbs like mint or parsley for a simple side dish, or blend into dips for a nutritional boost.
- 4Safety Precaution: Never serve to individuals with G6PD deficiency, as fava beans can trigger a severe anemic reaction known as favism.
STORAGE
Keep it fresh.
- Store fresh sprouts in the refrigerator at 34-40°F (1-4°C) in a breathable bag or a container lined with a paper towel to absorb excess moisture.
- For optimal freshness and to prevent spoilage, consume within 3 to 5 days. Rinse and drain well just before using.
FAQ
Frequently asked questions.
Are sprouted fava beans healthy?
Yes, sprouted fava beans are highly nutritious, providing a rich source of plant-based protein, fiber, and folate. The sprouting process enhances the bioavailability of minerals like iron and zinc and increases the concentration of Vitamin C.
How much protein is in sprouted fava beans?
A 100g serving of sprouted fava beans contains approximately 7.92g of protein. This makes them an excellent plant-based option for muscle maintenance and satiety.
Are sprouted fava beans good for weight loss?
Yes, they are beneficial for weight management because they are low in fat (0.73g per 100g) and high in dietary fiber. The combination of protein and fiber helps you feel full longer, reducing the likelihood of overeating.
Are sprouted fava beans vegan and gluten-free?
Yes, sprouted fava beans are naturally vegan and gluten-free. They are a safe and healthy protein source for individuals with gluten sensitivities or those following a strictly plant-based diet.
Are sprouted fava beans keto-friendly?
With 17.63g of carbohydrates per 100g, sprouted fava beans are moderate in carbs and may not fit into a strict keto diet. However, their high fiber content lowers the net carb count, making them acceptable for some low-carb lifestyles in moderation.
How do you cook sprouted fava beans?
Sprouted fava beans cook much faster than dried beans; they can be steamed, boiled, or sautéed for 5-10 minutes until tender. They are excellent when added to stir-fries, salads, or blended into a nutrient-dense hummus.
Can you eat sprouted fava beans raw?
While they can be eaten raw, it is generally recommended to lightly cook or blanch them to ensure they are safe from potential bacteria that can grow during the sprouting process. Cooking also further improves their digestibility.
How do you store sprouted fava beans and how long do they last?
Fresh sprouted fava beans should be stored in the refrigerator in a breathable container or a bag lined with paper towels to absorb excess moisture. They typically stay fresh for 3 to 5 days.
What are the benefits of sprouting fava beans compared to regular ones?
Sprouting reduces anti-nutrients like phytic acid, which can block the absorption of minerals. It also breaks down complex starches, making the beans easier to digest and reducing the gas often associated with legumes.
Do sprouted fava beans provide any specific neurological benefits?
Yes, fava beans are a natural source of L-dopa, a precursor to the neurotransmitter dopamine. This compound is important for mood regulation and motor function, and its levels are well-preserved in the sprouted form.
