You can find recipes that contain nuts as alternative sources of protein for vegetarians. We can derive proteins from two alternative sources of protein from animal protein sources and vegetable protein sources. However, vegetarians cannot take protein from animal protein sources. We can examine plant-based ingredients to find nuts as alternative sources of protein for vegetarians.
Our body needs nutrient intake which one of them is protein. Protein must meet the needs of the body. If limiting on plant foods to find an alternative source of protein for vegetarians, is it sufficient?
Vegetarians can meet the protein requirements of nuts, vegetables, seeds and their derivatives. Almost all foods from this group contain high vegetable protein. We will discuss each of them in separate articles.
Nuts as Alternative Sources of Protein for Vegetarians
Peas (peas) contain 10% protein. These nuts also contain Vitamin A, C, B, magnesium, and iron. The pea is most commonly the small spherical seed or the seed-pod of the pod fruit Pisum sativum. Peas can have a green or yellowish color. Vitamin C reaches 66%.
These beans have a rich protein content. In 100 grams of red beans contain 24 g protein. The kidney bean is a variety of the common beans. It is named for its visual resemblance in shape and color to a kidney. Red kidney beans should not be confused with other red beans. Red beans have Vitamin B, C, calcium, magnesium, iron and nine types of amino acids.
Soybeans are a species of legume native to East Asia. North Americans know Glycine max as soybeans. We can process soybeans into some derivatives of food.
Soy contains 446 calories with 72% protein, Vitamin C, B6, potassium, calcium, iron, and magnesium. These foods include non-cholesterol. Soybeans are a good source of protein.
Black soybeans are an important source of protein. These soybeans contain iron, folate, potassium, and fiber. People cook black soybeans by boiling, or as an additive for soups, salads, and more.
People also recognize these beans as Arab nuts or garbanzo beans. You can sprinkle chickpeas into salads or salty fry as crispy. Arab beans contain 9 grams of protein per 100 grams, food fiber 8 gr, folate 172 mg, and manganese 1 mg. Arab nuts are low in saturated fat, cholesterol, and sodium.
The walnuts are nuts from the Juglans snake tree mostly from Juglans regia or Persian walnut nuts. To taste sour, people process green walnuts. Walnuts contain protein, fatty acids, omega-3s, manganese biotin, and fiber.
Domestic Nuts as Alternative Source of Protein for Vegetarians
Edamame is a popular soybean in Japan. These beans are harvested when they are raw or immature soybeans. In 100 grams Edamame contains 11 g protein, Vit C 10%, Vit B-6 5%, Calcium 6%, magnesium 16%.
Black beans contain a protein of 7.6 g per ½ cup servings (cooked). Other ingredients in black beans are fiber, folate, potassium, vitamin B6, and phytonutrients. Diabetics can consume black beans because they can help control blood sugar in the body to stabilize.
Quinoa is one type of grain derived from Chenopodium quinoa plant. In every 185 grams of quinoa contains 8.14 grams of protein. In addition to protein, quinoa also contains nine essential amino acids the body needs for cell growth and repair. Quinoa also contains unsaturated fats and fiber that is good for your heart health. The high altitude highlands of Bolivia and Peru cultivate as staple foods.
Cashews contain a protein of 5g in ¼ cup. In addition, cashews contain high calories, magnesium and vitamin K.
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Grains as an Alternative to Protein Sources for Vegetarians