Sprouted beans are highly nutritious and the nutrients are readily absorbed by the body due to complex processes that occur during germination, which are known as bioavailability. When water is introduced to a dry legume seed enzyme inhibitors are disabled, and as germination occurs enzymes trigger elaborate biochemical changes in the seed. Proteins are broken down into amino acids, water-soluble vitamins are created and fats and carbohydrates are converted into sugars. The enzyme phytase is increased during germination and this enzyme causes plant compounds in the seed that interfere with iron and zinc absorption to become soluble, which makes the minerals available to the body.
While dry legumes are a poor source of vitamin C, germination actually causes the development of vitamin C and B complex vitamins as well as other vitamins. Chickpea sprouts contain the equivalent amount of vitamin C as an orange or a serving of strawberries. A diet rich in legume sprouts is helpful in the prevention of diabetes, cancer and Alzheimer’s disease, which is related to the high amounts of antioxidants and low glycemic index.
Information on chickpea sprouts was easier to find than nutritional information for lentil and pea sprouts, and we’ll update this information as we track it down.
|Plant species||Iron||Calcium||Tocopherol (Vitamin E)||Ascorbic acid (Vitamin C)||Beta-carotene (Vitamin A)||Vitamin B complex||Protein|
|Chickpea (4-5 day germination)||6.5 mg/100g||139.9 mg/100g||Alpha-tocopherol 6.9 mg/100g||50-60 mg/100g||86.27 mg/100g||Riboflavin 201.33 µg/100g||25.53 mg/100g|
|Gamma-tocopherol 5.5 mg/100g||Thiamin 283.33 µg/100g|
|Niacin 1518.61 µg/100g|
|Pyridoxine 483 µg/100g|
|Lentil sprouts (6 day germination)||Alpha-tocopherol 1.6mg/100g||14-20 mg/100g||28.86 mg/100g|
|Gamma-tocopherol 4.5 mg/100g|
|Green pea sprouts||Alpha-tocopherol 10.4 mg/100g||32 mg/100g||20 mg/100g|
|Gamma-tocopherol 5.7 mg/100g|