BEAN SPROUTS

Bean sprouts are a very lowcalorie
source of many
nutrients, including vitamin
C, protein, calcium, and
folate.

While you can sprout many types of bean, many of the sprouted seeds available in the stores are from the mung bean. Other sprouts you may find include alfalfa, azuki, lentils, and peas. Bean sprouts are a very lowcalorie source of nutrients and thus are very useful for dieters. Dried beans contain no vitamin C, but once they are sprouted by using water, they contain good levels of the vitamin. Bean sprouts are also a good source of protein and calcium, and are rich in folate, the vitamin important for healthy blood and essential for a healthy fetus in pregnant women.

  • Low in calories and a rich source of very low-fat protein.
  • Good source of vitamin C.
  • Very good source of folate.
  • Good source of several minerals including iron, magnesium, calcium, and potassium.

Practical tips:

Most beans can be easily sprouted by putting a layer on damp paper towels in a dark place for several days, and watering daily. You can also purchase dedicated sprouters. Bean sprouts quickly lose their vitamin C after sprouting, so eat them as soon as possible. They can be used raw in salads and spring rolls, can be stir-fried or lightly steamed, or used as a garnish.

DID YOU KNOW?

Raw sprouts, especially alfalfa sprouts and mung bean sprouts, have a higher than average risk of being contaminated with E. coli or salmonella bacteria, which can cause food poisoning. Be sure to wash all sprouts thoroughly before consuming.

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