Various sources of protein for vegetarians & bull; hello healthy

So far, what you know as a source of protein are meat, chicken, eggs, and fish. These protein sources may be edible by people on a normal diet. However, what about people who can't or don't want to eat food that comes from animals? Is there a source of protein for vegearians?

Where can a vegetarian source of protein get?

Protein is one of the important nutrients our body needs. We can get protein from two sources, namely animal sources and vegetable sources. However, people on a vegetarian diet certainly cannot take protein from animal sources. There is no need to be confused because vegetarians can still meet their protein needs from other sources, such as nuts, seeds, and vegetables. Nearly all foods from the three food groups contain vegetable protein.

Some sources of vegetable protein that you can consume are:

Quinoa

Ever heard of quinoa? Maybe you still rarely hear it. Quinoa is a type of grain that comes from plants Chenopodium quinoa . You can make quinoa a source of protein, in one glass of quinoa contains 8 grams of protein. Apart from protein, quinoa also contains nine essential amino acids that the body needs for the growth and repair of cells. Quinoa also contains unsaturated fats and fiber which are good for your heart health. You can add quinoa to your soup or salad, or it can be processed into other dishes.

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Peas

Maybe you have often come across dishes with these peas. Usually added in salads, fried rice, sweet and sour sauce, or other dishes. Yes, you can also use peas as a source of protein. In one glass of peas, there are 7.9 grams of protein. Apart from protein, peas also contain fiber, vitamin A, vitamin C, vitamin K, several B vitamins (such as thiamine), folic acid, manganese, iron, magnesium, phosphorus, zinc, and copper.

Peanut butter

This one jam is delicious when accompanied by a piece of bread. Yes, who can resist the taste. Although peanut butter is high in calories, peanut butter also contains the protein and healthy fats you need. To avoid additional calories from peanut butter, you shouldn't eat it too often.

Soybeans

Soybeans are a good source of protein. Half a glass of soybeans can provide up to 18 grams of protein. Soybeans can also be used as other foods, such as tempeh, tofu, edamame, and soy milk. The manufacture of food from soybeans can make these foods increase in nutritional value. Apart from protein, generally foods made from soybeans also contain iron, calcium and magnesium.

Edamame

Edamame is a food made from soybeans. In half a glass of edamame contains 8.4 grams of protein. Apart from protein, edamame is also rich in folic acid, vitamin K, and fiber. You can enjoy edamame as a snack, add to salads or pastas, or as an appetizer.

Tempe

Tempe is an authentic Indonesian food that is cheap but rich in benefits. Tempe is made from fermented soybeans. This fermentation produces many nutrients which are certainly beneficial for your health. Tempe contains a number of probiotics, B vitamins, and minerals, such as magnesium and phosphorus. In addition, tempeh is also a good source of protein for you. Half a glass of tempeh provides 21 grams of protein. You can serve tempeh in various dishes.

ALSO READ: 5 Benefits of Eating Tempeh for Health

Tofu

Tofu is also a food made from soybeans. Where there is tempeh, you will find tofu too. Yes, tofu and tempeh have become daily food for Indonesians. Tofu can also be a good source of protein for you. In half a glass of tofu, 10 grams of protein are available. There are many dishes that you can create with tofu. Taste? Don't ask.

Soy milk

Soy milk is a milk alternative that you can drink if you are lactose intolerant. The protein content contained in soy milk can help meet your protein needs, which you may not be able to get from cow's milk. In one glass of soy milk (about 240 ml) contains 4-8 grams of protein. Apart from protein, soy milk is also a source of calcium and vitamin D.

Chia seeds

Maybe you still rarely hear this type of grain. Small in size like basil seeds, but not basil seeds. You can add chia seeds in salads, smoothies, pudding, yogurt, or into your cooking. You can make these seeds as a source of protein. In one tablespoon of chia seeds, you can contain as much as 2.5 grams of protein. Apart from that, chia seeds also contain nine essential amino acids, omega-3 fatty acids, fiber, iron, calcium, selenium, and magnesium.

Seitan

Wheat gluten or seitan (in Japanese) is a term for artificial meat that you may have encountered often. This imitation meat or vegetable meat is not bad because it is actually made from gluten (protein in wheat). For vegetarians, this vegetable meat may already be popular and has become their "meat". Seitan also contains protein as much as 25 grams per 100 grams, this amount is higher than tofu and tempeh. In addition, seitan also contains selenium, small amounts of iron, calcium and phosphorus. However, people who have celiac disease should avoid seitan, which is made from gluten.

Oats

Apart from being high in fiber, oats can also provide you with some protein. In half a glass of oats, you can get about 6 grams of protein and 4 grams of fiber. Apart from that, oats are also a good source of magnesium, zinc, phosphorus and folate.

Spinach

Not only nuts or seeds, you can also find protein in vegetables, such as spinach. In 100 grams or 1 cup of cooked spinach, you can get approximately 5 grams of protein. Apart from spinach, other vegetables that also contain protein are broccoli, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts.

ALSO READ: Are You Vegan or Don't Like Eggs? Replace with chickpeas

Other sources

There are still many nuts and seeds that you can use as a source of protein. For example, peanuts, almonds, cashews, kidney beans, sesame seeds, sunflower seeds, and so on. The more variety of foods you eat, the easier it will be for you to meet your nutritional needs.

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