Chickpea sprouts, also known as garbanzo bean
sprouts, are a protein-rich, high-carbohydrate food made from chickpeas.
The sprouting process is simple -- you merely soak the chickpeas in
water overnight, then rinse and drain the chickpeas several times daily
until visible sprouts, which look like white tails, emerge from the
chickpeas. These chickpea sprouts are relatively low in calories, so you
can consume them even when dieting.
Calories
Chickpea sprouts are relatively low in calories, as a 100-gram serving of the sprouts contains only 165 calories. That amount comprises about 8 percent of the daily suggested intake of 2,000 calories, but it is higher than the amount in some other types of beans. For example, a 100-gram serving of black beans would contain just 130 calories.Fat
Chickpea sprouts are low in fat, as each 100-gram
serving contains 4 grams of fat. Of this fat, only 1 gram comes from
saturated fat, a type of fat that may increase your risk of heart
disease when you eat too much of it. The American Heart Association
suggests a daily limit of less than 16 grams of saturated fat to reduce
cardiovascular disease risk.
Protein
Chickpea sprouts are a rich source of protein.
Each 100-gram serving contains 10 grams of protein, which is 2 grams
more than a cup of milk provides. Every cell in your body contains
protein, and protein is continually broken down. Therefore, according to
the Centers for Disease Control and Prevention, daily intake of protein
is vital for your overall health. The Institute of Medicine suggests
that you eat 0.8 grams of protein daily for each kilogram of body
weight.
Carbohydrates
Chickpea sprouts are also a rich source of
carbohydrates. A 100-gram serving of the sprouts provides 24 grams of
carbohydrates. Carbohydrates are your body's primary source of energy,
so carbohydrate-rich foods such as chickpea sprouts can be good choices
for pre-exercise meals. Unless you have been put on a low-carb regimen
by your doctor, the recommended intake of carbohydrates is 130 per day
for both men and women.
Fiber
One type of carbohydrate chickpea sprouts provide
is dietary fiber; each 100-gram serving contains 3 grams. Dietary fiber
is important because it promotes feelings of fullness, helps stabilize
blood sugar levels and may help reduce your cholesterol levels and risk
of heart disease, according to Harvard School of Public Health. The
recommended intake for fiber is 25 grams for women and 38 grams for men.
Vitamins and Minerals
Chickpea sprouts are high in vitamin C, with 45
percent of the daily suggested intake in each 100-gram serving. Chickpea
sprouts also contain 16 percent of the daily suggested iron intake in
an 100-gram serving. Adequate vitamin C intake may help prevent cancer,
heart disease and the common cold, according to the National Institutes
of Health Office of Dietary Supplements. Recommended vitamin C intake is
65 milligrams per day for women and 75 milligrams per day for men.
Ingredients
- 2 cups sprouted chickpeas
- 1-2 Tbsp. fresh squeezed lemon juice, to taste (start with less)
- 4 Tbsp. raw tahini or 8 Tbsp. raw, hulled sesame seeds (optional)
- 3-5 Tbsp. ground cumin, to taste
- 2-3 Tbsp. olive oil (where to get real olive oil online)
- 4-8 cloves garlic, minced, to taste
- 1 Tbsp. sea salt
- 1-2 tsp. smoked paprika or paprika, to taste
- 1/4-1/2 cup pure water
- Cover dry chickpeas in pure, unchlorinated water and soak them for 12 hours.
- Thoroughly rinse and drain chickpeas twice a day for the next 2-5 days until chickpeas have tiny sprouted “tails” that are about 1/8-inch to 1/4-inch long (No longer or they will taste bad!).
- Discard any beans that turn to mush or rot instead of sprout.
- In a food processor, blend chickpeas, sesame seeds or tahini (if using), lemon juice, olive oil, garlic, cumin, salt and paprika.
- Add a little pure water slowly to the processor until you start to have a smooth, thick paste. Be conservative so you don’t make the hummus too runny. Process until thoroughly smooth and uniform in texture.
- Garnish with paprika and extra virgin olive oil and enjoy!
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