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In the group of non-animal protein sources, we can use grains as alternative sources of protein for vegetarians. In addition to grains as alternative sources of protein for vegetarians, we can also add nuts, vegetables, fruit and vegetable derivatives.
You can make recipe food creations from seeds, nuts, vegetables and derivative foods according to taste. At the bottom of this, let’s examine the grains as alternative sources of protein for vegetarians.
You can read Nuts as Alternative Sources of Protein for Vegetarians.
Grains as Alternative Sources of Protein for Vegetarians
This seed has a small size. We can obtain chia seed from Salvia hispanica from the Lamiaceae family. People familiar with other plants called chia include golden chia and endless herb Salvia polystachya. In 100g chia seeds contain 16.5 grams of protein, 486 calories, iron 7.7 mg, calcium 631 mg, potassium 407 mg, magnesium 335 mg.
Oats are a species of grain cereal and people consume them as oatmeal or rolled oats. In 100 grams of oats contains 34% protein, iron 26%, Vit B-6 5%, calcium 5% and 44% magnesium.
Almond is one type of fruit that has an outer shell or hard shell. The crowds are developing almonds in different countries, even from the Middle East. Almond fruit that has not been peeled is the size of the date palm but its shape is oval and hard. In 100 grams of almonds contain 42% protein, 28% calcium, 20% Iron, Magnesium 67%.
You can process this seed from the pumpkin. Pumpkin seeds contain 19g of protein per 100g, potassium, protein, sodium, vitamin A, vitamin B12, vitamin B6, vitamin C, magnesium and vitamin D. The efficacy of pumpkin seeds to help diabetics is able to maintain normal blood sugar levels. The fiber in pumpkin seeds to maintain healthy digestive organs of the body.
Corn contains 9.2 grams of protein in 100 grams of weight. These seeds contain carbohydrates, proteins, minerals, potassium, fiber, vitamins, linoleic acid, folic acid, beta-carotene, Vitamin C, carotenoids, and bioflavonoids.
Sunflower seeds contain plant proteins and a variety of important minerals such as magnesium, iron, and selenium. At 100 grams of sunflower seeds contained 21 grams of protein.
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
People in some countries need a convenient alternative sources of protein. Some of them utilize natural wealth to meet their alternative sources of protein. They cook food as an alternative source of protein from generation to generation, and often the animal material is an extreme foodstuff.
A small number of people in West African countries and other countries such as China and Indonesia consume grasshoppers as a side dish. They cook different types of locusts according to their natural state. Generally, they cook with fried with a spice typical of traditional herbs. For the community, the grasshopper is one alternative source of protein that can be obtained by cheap and easy from nature.
Most people may feel disgusted to eat fried locusts or toast because they are not common foods. Grasshoppers are a pest in the general sense. This unattractive form also makes people afraid to consume grasshoppers.
Wood Grasshopper As an Alternate Sources of Protein. Can it be?
There are actually about 80 types of locusts can be safely consumed. Grasshoppers can be one alternative food source because of its large availability and can be primary food seen from an ecological perspective.
People can make grasshopper flour to avoid disgust and to make it easier to store. Initially, people wash the grasshoppers and remove the legs and wings before drying. Masking tools can use a hammer mill or other tools to become flour.
The types of grasshoppers and their habitats will affect the protein content. Melanoplus cinereus or Wood Grasshopper is a herbivorous locust that habituates in Sesbania grandiflora, cassava, and teak trees. Wood grasshopper flour has a protein content of 19 – 33 percent depending on the process of the siege. This content is still higher than shrimp flour. While Arcida cinerea has a protein content of 65.4 percent. Arcida is a type of grasshopper that used to live in agricultural fields such as sorghum, wheat, rice, and cotton. The habitat of these two types of grasshoppers causes a difference in the diet that affects the nutrients of both locusts.
People do the process of drying grasshoppers by way of drying, frying or in the oven. This difference in the process will affect the protein, mineral and fat contents. The process of making this grasshopper affect the grasshopper’s acceptance as a foodstuff by the community.